CrossFit Loveland

TIREd

Jack does his first tire flips!  Great job!

 

Jade recovering after destroying his workout!

 

WOD

Nutrition talk

then

1 minute warm up pace at each station

row, airdyne, burpies, wallball, squat, box step ups

Then

Max reps thrusters set is over when you drop the bar out of rack position.

choose your weight 95#, 75#, 65#, or 55#

Then 2 rounds of 25 yards tire flip and 100 yds of sprinting carrying a 70# sand bag

CrossFit Total

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 

Frank Pulls 430# for a new deadlift PR and a new total PR!

Bullwinkle

Rest day.  My family went camping, check out the moose.

 

I love CrossFit because it helps me keep up with this guy!

 

Yes, everything is a gun or a target!

Friday Fun!

Everyone working hard annd having fun!  Great classes this moring!

Spot any flaws in form?  Don't put them in coments, just notice and try to correct next time.

WOD

21-18-15-12-9 Reps for time of:

Deadlift 95#, 65#, or your "Fran" weight

Hang power clean 95#

Front Squat

Push Jerk

Jackie

Great range of motion Frank!

WOD

"Jackie" for time

1000 meters row

50 x 45# thrusters

30 x pull ups

Shoulder Power

WOD

5-5-5 press rest as needed

then

3 x 30 sec Hand Stand Holds, If you are an animal go for 45 sec

Then

100 Meters walking lunge holding 1 db Overhead and 1 like a suit case.  Pick a weight you can handle safely

Then

100 push ups for time

Every time you pause for more than 2 seconds or take a knee run 400 meters

General physical preparedness? This will help!

 

Working on split jerks

WOD

Change in plans.  I had a different workout posted but changed my mind when I got to the gym.

Here is what we did today.  FOR TIME:

SDHP                                Front Squat                                Burpies

10                                    1                                                    3

9                                       2                                                    6

8                                       3                                                    9

7                                        4                                                    6

6                                        5                                                    3

5                                        6                                                    3

4                                        7                                                    6

3                                        8                                                    9

2                                        9                                                    6

1                                        10                                                    3

Rx'd weight is 95# for men, 65 for ladies  Scale the weight up or down so the workout takes between 12-16 minutes.

Great article on why we do crossfit.  http://www.againfaster.com/articles/future-selves.html                        

Prowler flu!

We did this workout today, don't worry beginners were spared.

WOD

work on deadlift technique

then 5-5-5-3-3-3-1-1 work up to a heavy single

then shuttle run with the prowler sled +50# each person went twice.  No beginners did this, just the hard core.

Team Workout

 

Why a team workout?  Many times you need to work with others to accomplish a task, Like teaching your son to mow the lawn.  I know shameless plug to put a picture of my son on the site.

WOD

teams of 2, 1 person works while other person waits to tag in.

Each person goes 5 times, race other teams.

1 deadlift 135#

2 squat cleans 135#

3 jerks 135#

run 100 meters fast then tag your partner.

We got some press!

Check out the article on Page 4-5.