CrossFit Evolution

Tuesday
09Feb2010

Delicious!

Paleo Party animals!

NOTICE: Massage Clinic this Saturday @ 1pm (after Open Gym).  Sean will be conducting mini-massages for members (he will also be bringing in other graduating students to help out). If interested in learning how massage can be beneficial to you & your achy body, then come on in between 11 and 1.

Deadlift 1-1-1-1-1, then

Tabata Burpees. Lowest number of reps out of all 8 rds is the score.

Post loads & scores to comments.

Uber paleo salad with veggies, meat & eggs. Awesome!

Monday
08Feb2010

Rob-O Vs Jump Rope. No Jump Ropes or Rob-O's were hurt in the making of this picture... well, maybe Rob a little bit.

Five rounds for time of:
Thruster, 5 reps (155/103)
Muscle-ups, 5 reps
Run 400m

Post time to comments.


Monique's new easy PR. Breakthrough from 223 where she was hanging out for a while.

Friday
05Feb2010

Another Girl With Pull-ups


Cristina's first pull-up! Congrats, girl!

NOTICE: Paleo party details - address is in comments. Starting at 6pm. Be on time! Bring a Paleo dish or bring whatever is necessary to cook up a dish that you want to share with folks.

Burgener Warm-up, then

Snatch 1-1-1 (Power or Squat, clean reps only, no press outs)

Finish with Run Technique & 2x500 m easy-moderate pace runs with good technique.

Post loads to comments.

Warming up the clean

Wednesday
03Feb2010

Row, Row, Row Your Boat

Will getting some medical help from Britt

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

"Bonus"
8 mins of Double Unders or 150 DU's either before or after the Row/Thruster combo

Post times to comments.

She could do a Handstand over 25 years ago & she can do it again! Congrats, Deb!

Wednesday
03Feb2010

Handstands & Tumbling Monthly!


Tumbling, Handstands & Co will now be a monthly event! Next one coming up in end of Feb.

WoD "A" For time:
15 Deadlifts (185/123)
 30 Pull-ups
12 Deadlifts (185/123)
 20 Pull-ups
9 Deadlift
 10 Pull-ups

WoD "B" For time:
15 Deadlifts (225/153)
 50 Pull-ups
12 Deadlifts
 40 Pull-ups
9 Deadlifts
 30 Pull-ups
6 Deadlifts
 20 Pull-ups
3 Deadlifts
 10 Pull-ups

Post choice of a WoD & times to comments.

muffin tops
Great article about lies, food, muffin tops, insulin & the solution to the problem.

Tuesday
02Feb2010

Born To Run


Persistence Hunting: did we evolve to run?

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Post reps & total score to comments.


Technically that's Ninfa's 5th pull-up (but the first we got on tape). Congratulations!

Monday
01Feb2010

CrossFit Total 2.0

Squat Circle

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.

Dave A climbing with no feet

Friday
29Jan2010

Two On/One Off

6 pm practicing the Press/Push Press/Push Jerk

For max reps in 2 mins of each:
Push Press (75/53)
SDHP (75/53)
Wall Ball
Box Jump
Row (calories)

Rest 1 min between exercises. Score is the sum total of all reps.

Post scores to comments.

Cristina