CrossFit Loveland

What about Abs?

Jason works on his power cleans

WOD

5 Rounds for time

25 GHD situps

20 back ext

15 OHS with empty bar

Core performance

The deadlift used to be known as the health lift.  You want a strong core, learn how to deadlift.  Your abs and back are used to stabilize your spine not roll around on a ball.  I will use a physio ball, but nothing works you out as well as functional lifting.

WOD

3 rounds for time of

12 x 225# deadlift

25 x 24 inch box jumps

Dipidy do dah

WOD

10 ROUNDS FOR TIME

10 ring dips

10 pull ups

  (This is my10 year olds drawing of CrossFit)

Countdown

Things you won't see at crossfit, thanks CrossFit Vancouver.

WOD

 For time 10-9-8-7-6-5-4-3-2-1 of the following

push press 45# bar

goblet squat 55# db

box jump

push up

deadlift 185#

Oh Mama!

Crossfit helps keep you young.  These two CrossFit moms have a total of 6 kids between them and still manage to give it their all at workouts!  Great Job Theresa and Lisa!

WOD

3 back squats at 225# every minute for 15 minutes

scale the weight up or down to your strength and ability.  A slight change for our usual 12 sets of 2, use the minute interval, but partner up and be safe.

If you live in Longmont and are considering coming to Loveland, I am looking at some warehouse space on the southern part of Loveland.  Shoot me an e-mail at crossfitloveland@q.com , if I have interest it may influence where our new box will go!

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

rest at least 3 minutes between rounds

The Chief

WOD

5 Rounds with one minute rest between rounds

As Many Reps As Possible in 3 minutes of

3 power cleans @ 135#

6 push ups

9 squats

Intensity

Intensity, leaves a mark.

At CrossFit we compete.  We race each other and strive for range of motion and perfect form.  Sometimes we can get discouraged because a training partner out performs us, or an injury forces us to make a substitution.  But when we ask the question of why are you discouraged we can laugh.  Our intensity can be a double edge sword. 

If we don't leave our ego at the door we can get discouraged when a 120 lb lady kicks your but on a workout.  Or someone you usually beat destroys you in a WOD.  Ask yourself did I give it my all?  If you can answer yes hold your head high.  If you answer no, hold your head high knowing you will give it your all tomorrow.  Strive for improvement, but enjoy the journey!

Rest Day

Blood, sweat, tears, and maybe even puke!

Steve and Mark making up "3 bars of death".  Notice Steve's eyes, I always thought he was a machine.

WOD

"JT"

21-15-9 reps for time of

HSPU

Ring dips

push ups

Beat up?

Sometimes our bodies tell us they have had enough!  And sometimes we have to listen.  Crossfit is hard and can make us so sore we don't recover very well.  Today we spent some time working on stretching and did a light warm up.

We worked on press, push press, and push jerk with PVC  remember a heavier weight doesn't create right movement.  Right movement efficiently moves a heavy weight.