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Monthly Archives: December 2010
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Happy New Year!!! Open gym on New Years Day from 9-10am. Open gym means just that. The gym is open for you to do whatever you want. Come do a WOD, work on kipping pull-ups, rope climbs or bring a friend. There will be no classes tomorrow - only open gym. Regular schedule of classes resume Read more »

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Classes on New Years Eve are scheduled at 6:30am and 8am only. Tabata what, fool!? Tabata Squats Tabata Knees to Elbows Tabata Slam Balls Tabata Sit Ups def. Tabata:  For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a Read more »

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*** Dec 31st Class Schedule - 8am CLASS ONLY" "Kettle bell swing those burpees..."  For time: 21-18-15-12-9-6-3 Kettle Bell Swings 20 kg/14 kg Burpees   Defining CrossFit with Greg Glassman, CrossFit Founder – click here and got to “Free Download” on right side of page to watch video. Heads up – there are a couple

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"Nutts" (scaled version)  For time: 10 Handstand push-ups 185/135 pound Deadlift, 15 reps 25 Box jumps, 24/12" inch box 30 Pull-ups 70 Wallball shots, 14/10 pounds, 10' 50 Double-unders/tuck jumps Run 400 meters with a 35lb/20lb plate   Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based Read more »

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Brad can't give up "bench press on Mondays"

"Nicole"  Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups  Score is total number of pull-ups   Image: Brad can't give up the bench press on Mondays Kipping Pull Up Explained by Glassman "Learning the Handstand Walk" with DogTown CrossFit, CrossFit Journal preview video [wmv] [mov] The

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Strength WOD 5x5 Thrusters WOD  30 x Burpee Box Jumps    enlarge image "Bringing CrossFit to Collegiate Swimming" with Chris Michelmore, CrossFit Journal preview video [wmv] [mov] Click here for a brief but good resource for nutrition. Also, check out "The Paleo Solution" by Robb Wolf "The most basic of foods and real friends are the only Read more »

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Rest Day There were some big PRs at the CrossFit WOD 5k on Christmas Eve Morning. Roger beat his old PR by three minutes. Roger has been training with the CrossFit Endurance methods. Brad, Josh, Jeff and Jessica also beat their personal records. Jessica was moving with a finish time of 20:28. Jeff and Lance both finished in

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5k @ 6:30am (this will be the only class tomorrow – Closed on Christmas Day) click here for route Bring your friends, family, etc. for the Christmas Eve 5k. We will have a great recovery breakfast for everyone at the end of the run (eggs, ham…). Several athletes including Nathan and Roger will be shooting Read more »

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Strength WOD 5x5 Deadlift Hand Stand Push Ups by the Minute WOD With a continuously running clock do one hand stand push up (hspu) the first minute, two hspu the second minute, three hspu the third minute... continuing as long as you are able. enlarge image The dead lift is unrivaled in its simplicity and impact Read more »

 

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