Code: Evolution10 - 10% off
Code "CFEVO" - 10% off!
Thursday, March 4, 2010 at 9:37PM ;)
The Vibrams are taking over! If you have them - do you like them? And if you don't have a pair, do you want one?
How many rounds can you do in 15 mins of:
25 Double Unders
10 Burpees
1 Rope Climb 15'
Post scores to comments.
Jon - the look of determination
Wednesday, March 3, 2010 at 8:24PM
Watch the video & then head over to PaleoChix blog post - Please Help The Children
Some great advice in that article: "I have clients that tell me their kids are picky eaters, well so are mine, but if I do not bring cupcakes and frozen pizza in the house, they will eat what I serve. I am in charge not the 7 or 3 year old." Also check out the comments where other parents are posting how they overcame the obstacles in their struggle with current health & school systems.
Three rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans
Post times & thoughts to comments.
How many people rely on Insulin medication instead of on their brain to solve their own health problems? Because no one else is going to do it for them.
Here's a very simple article on Low Insulin Diet (aka Low Carb Diet, Atkins, Protein Power, Paleo etc) & why they work.
Tuesday, March 2, 2010 at 2:45PM NOTICE: Next On Ramp starts March 29th. 9am On Ramp will meet on MWF & 7 pm will meet on MWTh. Special 3 year CFEvo anniversary price. Click on the link for more details: On Ramp
Deadlift 1-1-1, then
Run 2 miles for time.
Post loads & times to comments.
;)
What do you think is on Lisa's & Anne's minds?
Monday, March 1, 2010 at 8:00PM "Jackie"
1000 m Row
50 Thrusters (45/33)
30 Pull-ups
For time.
Post times to comments.
Here's some shoes that are perfect/popular for CrossFit (with comments in brackets):
Asics Onitsuka Tiger & other flat Asics (Budokan, Shihan etc)
Flat New Balance, Adidas (like Samba) etc
Inov-8 (especially Flite 220, Flite 230)
Vibram Five Fingers (you can pick them up & try them on locally at Travel Country on 436)
and here's some more obscure ones:
Evo Terra Plana (expensive, but look very cool!)
Feelmax (I wish they'd have the Niesa in white - I'd order in a heartbeat)
So in case you're shopping for a pair of new kicks - make sure you don't buy the heavy, cushioned sneaker, but rather a minimalist lightweight shoe perfect for a CrossFitter!
Friday, February 26, 2010 at 7:38AM
NOTICE: Next Saturday, March 6th - Handstands & Tumbling 11am-12:30pm
Practice Cleans, then
Double Alternating Tabata
Hang Power Clean (95/63)
Abmat Sit-ups
Sum total of all reps on both exercises is the score.
Post scores to comments.
Thursday, February 25, 2010 at 8:50PM ;)
POSE method?! Special kudos go to George- check out his shorts!
Pull-ups - max reps (anyone with 20+ pull-ups has to do Chest-To-Bar), then
100 Wall Ball for time (20/14)
Pull-ups - max reps (same rules).
Post times & scores to comments.
And the next class is trying to out-do the 5pm! Who won?
Wednesday, February 24, 2010 at 3:40PM ;)
Don't you just love Florida? Andrew is in front with good "Fig 4" on his way to 7:27 "Helen"
Overhead Squat 15-15-15, then
Five rounds of:
30 sec on/30 sec off
Max reps Box Jumps
Score is the sum total of all box jumps.
Post loads & scores to comments.
;)
Paleo man in a modern world.
Tuesday, February 23, 2010 at 8:43PM ;)
Leo teaching the class on proper running technique. Faster times & far less injuries!
NOTICE: It's 3 weeks till the Qualifiers & to help our crew test out their skills - we're going to be doing quite a few benchmarks over the next couple weeks (even if we've done them recently). Plus we need to fill out the Scoreboard that's been empty for too long! So without further adieu
"Helen"
Three rounds for time of:
400 m Run
21 Swings (53/35)
12 Pull-ups
Post times to comments.
;)
Ryan in another pair of surrealistic socks demonstrates the contraption that's very potent in developing a Muscle-up & Ring Dip. Use 1 or 2 bands depending on your strength level.
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