Schedule reminder: Closed thru 04 January 2010 On average, a normal liver can process 10 grams of alcohol per hour. Tabata Push-ups 20 seconds on, 10 seconds off, 8 cycles, 4 minutes total. Try to keep your reps the same across all 8 cycles. Post total reps to Message Board. Today and a wake-up till [...]
Continue Reading »Blog Archives: 2009
Blog » 2009
Lunges and Sit-ups
Holiday Schedule: Closed 29 December thru 04 January 2010. Complete ten rounds for time of: Walking Lunges, 10 steps 10 Sit-ups If you’re looking for more of a challenge, take a dumbbell in one hand and put it overhead on the walking lunges. Make sure you have it at full extension. Switch hands as desired. [...]
Continue Reading »Run 5K
Scheduling reminder: We will be closed 29 Dec 2009 – 04 Jan 2010 “If we have to add a vitamin to a food to prevent it from causing ill health and disease, we shouldn’t be eating it in the first place.” – Dr. Loren Cordain Run 5K Use your best 5K split times and match [...]
Continue Reading »1 Rep Max
Scheduling reminder: Noon and 6PM on Monday *Closed 29 Dec. 2009 – 04 Jan 2010 *We will be doing some remodeling in the gym during the break. Push Press 1-1-1 Overhead Squat 1-1-1 Work to a new PR if possible. 100% effort and load. Rest and then, Five rounds for max reps of: 30 seconds [...]
Continue Reading »Dumbbell C&J, Deadlifts, Burpees
Holiday Schedule: Saturday- 11AM class only Monday- Noon and 6PM class Closed 29 December 2009 till 4 January 2010 *Orange Juice became a staple of American breakfast in the 1920′s. Front Squat 1-10, 1-20 Rest and then, Complete five rounds for time of: 3 Dumbbell Clean and Jerks, 45 pounds 5 Deadlifts (M:275/W:185) 10 Burpees [...]
Continue Reading »Merry Christmas
Merry Christmas!! Enjoy the holiday in as many rounds as possible. Thank you to all of you that support CrossFit CFT. Post your thoughts or tell us something you got for Christmas. For those of you that miss Calvin and Hobbes.
Continue Reading »12 Days Of Christmas…. kind of
Holiday Schedule: Noon class only. Closed Christmas day. Pendlay Row 5-5-5 Rest and then, For time: Sprint 100 meters 95 pound Sumo deadlift high-pull, 12 reps 1 Pull-up 95 pound Sumo deadlift high-pull, 11 reps 2 Pull-ups 95 pound Sumo deadlift high-pull, 10 reps 3 Pull-ups 95 pound Sumo deadlift high-pull, 9 reps 4 Pull-ups [...]
Continue Reading »Overhead Squats, and Sit-ups
Overhead Squat 5-5-3-3-1 Start at 75% for 5 reps sets, 85% for 3 reps sets, and 90% for 1 rep set. Rest and then, Tabata Squats Tabata Sit-ups Tabata Burpees Switch to the next exercise during the 10 second break. Post loads and reps for each Tabata movement to Message Board. Coaching Is Coaching- By [...]
Continue Reading »Power Snatch, Weighted Run, Deadlift
Power Snatch 5-5-5 Rest and then, Four rounds, each 3 minutes, of: 200 meter Weighted Run 225 pound Deadlift, max reps Rest three minutes between rounds. Post loads and total reps for each round to Message Board. My old friend Justin decided to come play with us. It took a little bribing and harassment but [...]
Continue Reading »Push Press, Thrusters, and Jump Rope
Holiday Schedule: Christmas Eve Noon class only Christmas Day closed. Saturday 11:00 AM class only. Coconut water can be used (in emergencies) as a substitute for blood plasma- listverse.com Push Press 5-5-3-3-1 Start at 75% of your 1RM (90%) for the 5 rep sets. Then move to 85% of 1RM(90%) for the 3 rep sets. [...]
Continue Reading »"Barbell Complex"
Five rounds for time of: 8 x “Barbell Complex” Deadlift Power Clean Right leg Reverse Lunge Left leg Reverse Lunge Jerk *Rest 3 minutes after each round. **Load- Men=95-115 pounds, Women=65-75 pounds Post times for each round to Message Board.
Continue Reading »Pendlay Row 5×3
5 most popular lunches in U.S. schools: pizza, chicken nuggets, tacos, burritos, and hamburgers. Pendlay Row 3-3-3-3-3 Rest and then, For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 [...]
Continue Reading »Turkish Get-up and Jump rope
In ancient form the Carrot was purple, not orange. Turkish Get-up 1-1-1, each side Rest and then, Complete as many rounds in 20 minutes as you can of: 20 Double-unders 55 pound Turkish Get-up each side Post loads and time to Message Board. Which way is Joe headed during this Dumbbell Clean? How can you [...]
Continue Reading »Overhead Squats… and a lot of them
Apples are part of the Rose Family. Overhead Squats 3-3-3-3-3 Start at 75% and do the last 3 sets at 85% of 1RM. Rest and then, 95 pound Overhead Squats, 100 reps for time. **Scale according to fitness level. Choose wisely and don’t be stupid or you’ll pay for it tomorrow. Post loads and time [...]
Continue Reading »Back Squat, Power Cleans, and Sit-ups
A watermelon is 92% water, a raw apple is 84%. Back Squat 5-5-5, 75% of 1RM across Rest and then, For time: 10 Power Cleans (155/105 pounds) 50 Anchored Sit-ups 8 Power Cleans 40 Anchored Sit-ups 6 Power Cleans 30 Anchored Sit-ups 4 Power Cleans 20 Anchored Sit-ups 2 Power Cleans 10 Anchored Sit-ups MetCon [...]
Continue Reading »Push Press
Push Press 3-3-3-3-3 Start at 75% but do that last 3 sets at 85% of 1RM. Rest and then, Three rounds for time of: 10 Strict Pull-ups 15 Ring Rows 20 Push Press (use aprrox. 50% of 5RM) 25 Push-ups Remember, technique consistency over intensity. Post loads and time to Message Board. Friday’s Elements class [...]
Continue Reading »Thrusters, Jumps, KB swings, and Pull-ups..Oh My!!
Thrusters 3-3-3, 85% of 1RM across Rest and then, Three rounds for max reps of: 30 seconds Thrusters (135/95 lb. or 80-85% of 3 RM) 30 seconds of Rest 30 seconds of Lateral hops 30 seconds of Rest 30 seconds One arm Kettlebell swings (24/16 kg) 30 seconds of Rest 30 seconds Pull-ups Rest one [...]
Continue Reading »Pendlay Row
**Please remember to NOT park in front of suites 1-4 and 7-10, day or night. Pendlay Row 5-5-5-5-5 *If you did this lift last week use your numbers from last week. If you haven’t done this yet, find your 5 RM with good technique. Rest and then, Three rounds for time of: 21 Double-unders 155 [...]
Continue Reading »Front Squat, Push-ups, KB swings, Box jumps
Front Squat 3-3-3 85% of 1RM across, Rest and then, Five rounds for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings 60 seconds of Box Jumps 60 seconds of Rest Select loads and Box height that are manageable. You should be able to keep moving throughout the minute or [...]
Continue Reading »Overhead Squat
Overhead Squat 5-5-5-5-5 Start at 50-65% but do the last 3 sets at 75% of 1RM. Rest and then, For time: Run 800 meters 30 Hip/Back extensions 30 GHD Sit-ups 30 Hip Extensions 30 Knees to Elbows 30 Back Extensions 30 AbMat Sit-ups Post loads and time to Message Board. Little girl, Big weight. Carissa [...]
Continue Reading »Renegade row, Ring dips, Toes to bar
Power Snatch 3-3-3 Rest and then, As many rounds in 15 minutes of: Dumbbell Renegade Rows, 5 reps Ring dips, 10 reps Toes to bar, 15 reps Post loads and time to Message Board or Comments section. Running between exercises during the “LumberJack 20.” Have you thought about your goals? If so or if not, [...]
Continue Reading »Push Press
Push Press 5-5-5-5-5 Start at 50% and make your way to 75% of 1RM. Rest and then, Three rounds, 15-12-9 reps for time of: Right arm Thrusters, 60 pounds Left Arm Thrusters, 60 pounds One hand weighted Pull-up, right arm, 60 pounds One hand weighted Pull-up, left arm, 60 pounds Use a 60 pound Dumbbell [...]
Continue Reading »"Lumberjack 20"
For time: 20 Deadlifts (275 pounds) Run 400m 20 KB swings (2 pood) Run 400m 20 Overhead Squats (115 pounds) Run 400m 20 Burpees Run 400m 20 Pull-ups (chest to bar) Run 400m 20 Box jumps (24 in) Run 400m 20 DB Squat Cleans (45 pounds) Run 400m Post time to Message Board. On Nov. [...]
Continue Reading »Pendlay Rows
*No 6 PM or 7 PM classes tonight. We will be at the Red Nose 5K. Pendlay Rows 5-5-5-5-5 Here’s a video from Catalyst Athletics on the Pendlay Row. Rest and then, 5K Run for time. Post loads and time to Message Board. The L1 and Elements class working on ROM (range of motion). Join [...]
Continue Reading »Turkish Get-up
**Schedule reminder: Friday night classes are cancelled so everyone can run in the Red Nose 5K downtown. Please don’t park in front Suites 1-4 and 7 (Vulcan Fire Systems is getting annoyed). You can park in front of Suites 5, 6 (CFT) or 11 and up. Thanks. Turkish Get-up 3-3-3, on each arm Rest and [...]
Continue Reading »Push Press
Myofascial release and ROM for 10 minutes Then, Push Press 5-5-5-5-5, 50% of 1RM Post loads to Message Board. This past Saturday Carissa set a new PR with a 82 pound Shoulder Press. For some this may not seem like something to write home about. However, the reason this PR is more than just a [...]
Continue Reading »"Joshie"
Deadlift 5-5-5, 50% of 1RM across Rest and then, “Joshie” Complete three rounds for time of: 40 pound Dumbbell Snatch, 21 reps, right arm 21 L pull-ups 40 pound Dumbbell Snatch, 21 reps, left arm 21 L pull-ups These are squat not power snatches. Post load and time to Message Board. The November On-Ramp class [...]
Continue Reading »Overhead Squat
Overhead Squat 5-5-5-5-5, 50% of 1 RM Rest and then, Ring L-Sit 5-5-5 Back Extensions 15-15-15 This week is a back-off week. Every lift will be done at 50% of 1RM (90%). Post loads to Message Board. Take the time to post your results. I can’t help you if I don’t know what you’re doing. [...]
Continue Reading »"Linda"
“Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1.5 body weight Weighted Ring push-ups Clean: 3/4 body weight Set up three bars and storm through for time. Post time to Message Board. Saturday morning delight. Tom, Dave and John. If you see John in the gym be sure to wish him. He’ll be leaving us to [...]
Continue Reading »Shoulder Press
*The gym will be open today for one class only at 12:00 PM. Shoulder Press 1-1-1-1-1 Rest and then, for time: 21 Power jerk,135 pounds (W:75) 21 Push-ups 15 Power jerk,135 pounds (W:75) 15 Push-ups 9 Power jerk,135 pounds (W:75) 9 Push-ups Post loads and time to Message Board. Some of the guys from the [...]
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