CrossFit Loveland

Helen

WOD

3 Rounds For time of

Run 400
21x 53kb swings
12 x Pull ups

I am home

We did 10 minutes of Cindy today since it was passed over a few days ago.

 

Jeff Martin shows us how to teach elbow position for the clean to toddlers at the Crossfit Kids cert Theresa and I attended this past weekend.

A trip to the beach turned into a great workout.  We did 5 hill sprints up this booger.

By the way the new pull up rack is in!  Look for pictures in the days to come!

Daniel

Happy kids, fit kids!

WOD

“Daniel”
50 Pull-ups
400 M run
21 Thruster 95 lbs
800 M run
21 Trusters 95 lbs
400 M run
50 Pull-ups

Scale this to appropriate level of fitness and ability

I should be back Thursday Morning, CrossFit Kids Certification was a lot of fun!

Boogie Down

Allie having fun on the boogie board!

WOD

"Cindy"

AMRAP in 20 minutes of

5 pull ups

10 push ups

15 squats

If you are new to this start 1 round a minute for 10 minutes

Where is the beach?

My Family and I are on a working vacation in Southern California.  We  attended a crossfit Kids certification this last weekend.

Theresa showing her nephews what an arm should look like!

WOD

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Scale to ability and fitness level.  Post time to comments.

Rest Day

A good handstand, I am glad they didn't get a picture of my fall!

I will be back Thursday.  Work them Hard Mark!

Clean

Burgener warm up

WOD

work on clean and jerks

Then pace your grace 3 hang power clean and jerks a minute for 10 minutes.  Pick a weight you know that you can safely handle.  Ask your trainer for assitance if you are unsure.

Push and pull

The person above will remain unnamed, but if you look up when pressing  overhead you compromise spinal integrity.  You place more stress on low back and could have neck pain.  Work on form even at light loads.

WOD

Row 1K for time

rest at least 5 minutes then

3 rounds for time of:

15 Thrusters 95#, or your Fran Weight

8 super planks

Go Joshie!

Josh, future CrossFit Allstar works on his Handstand holds.

Warm up Pvc drills for push press

WOD

10 DB Push Press,

20 KB Swing

10 push ups
AMRAP 15 minutes or 10 minutes for new people

work on form, watch excessive layback, look forward not at the bar!

Squats

Coach Ripetoe has been quoted,  "A bigger engine doesn't slow a car down, but a bunch of junk in the trunk does."  Very true.  Some people would love to work Only Metcon and not do any heavy lifting.  Others would love to just train strength.  We want overall general physical preparedness.  We need to develop both strength and endurance.

 

Get well soon Frank!

WOD

5-5-5-5-5

Back Squats

Then

AMRAP in 7 minutes

10 OHS w/PVC

7 Med ball cleans

5 burpees