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Monthly Archives: January 2011
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5 Rounds for time: 200 m Run 12 Push Presses (115/60 lbs) 12 Burpees Crossfit is not a smalltown fitness sensation.  It has spread internationally. "A growing fitness sensation, Crossfit, the system that takes functional training to the extreme - isn't for the weak."  Muscle & Fitness takes a hard look at what it takes Read more »

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Each minute on the minute for 30 minutes 5 pull-ups 10 push-ups 15 air squats * This is a benchmark workout - so bring your gamefaces!  It's gotta be an all-out effort! First of all, Crossfit Alexandria wants to give a huge victory shout-out to all of the crossfitters that raced the Spirit's 5K on Read more »

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As many rounds as possible in 20 minute of: run 400m 15 x wall balls 20/10lb 12 pull ups Image: Dr. Romanov and Rowing Gold Medalist Erin Cafaro demonstrate the "Pose" method: Weight on ball of the foot, legs in the "4" position with full body lean, back knee slightly bent. Accomplishments at CF Alex Read more »

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5 rounds: 25 x 24 kg/14 kg kettlebell swings 25 x sit ups "Data Driven" by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov] "A Violent Agreement" Part 3with Greg Glassman, Dr. Nicolas Romanov, and Louie Simmons, a CrossFit Journal preview video [wmv] [mov]  "Training for the Knowable" with Cam Birtwell, a CrossFit Read more »

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Strength WOD 1 rep max of squat clean and push press WOD 10 min AMRAP 6 x cleans 12 x pull ups 24 double unders/tuck jumps Squat clean progression Spirits 5k registration For those of you wondering how to finish this week's training and run a quality Spirits 5k, here are some suggestions. I don’t Read more »

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As many rounds as possible in 20 minutes of: run 200m with 35/15 lb weight 10 x knees to elbows 20 push ups There were some awesome Fran times on Monday and some remarkable improvements!! More on the Fran WOD tomorrow. Everyone who got where he is had to begin where he was. Robert Louis Read more »

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As many rounds as possible in 20 minutes of: run 200m 20 wall balls 10 push ups It has long been our contention, our observation, that people's needs differ by degree not kind. Olympic athletes and our grandparents both need to fulfill their potentials for cardiorespiratory endurance, stamina, strength, flexibility, speed, power, coordination, accuracy, balance, Read more »




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