CrossFit is getting BIGGER!!!

CrossFit is getting BIGGER!

Hey CrossFitters,

If you didn't make it in on Friday here is a look at the new CrossFit space. We now have 3000 sqft. of CrossFit area to work in. More room for more work.

Check out the pictures below.

Fri. 8-29-08 WOD

Fri. 8-29-08 W.O.D.:

Warm Up: 2 Rounds

20-Partner MB Sit Up Passes

20-each side-Partner MB Trunk Rotational Passes

10-each-Partner MB Overhead/Under Passes

10-Partner Push Up Claps each hand

50-Partner Band Rows in Squat Position

 

W.O.D.: Complete 3 Rounds

20-Jumping MB Slams

20-Ring Body Rows (Advanced feet elevated)

20-Burpees

  

Wed. 8-27-08 WOD

Wed. 8-27-08 W.O.D.:

Warm Up: 1 lap around bldg. + 20 B.W. Squats + 30 MB Toe Taps each leg + Samson Stretch + Quad Stretch + Glute/Ham Stretch

 

W.O.D.:  Complete 1 exercise before moving the next

10, 8, 2 x 5, 2 x 3, 1 x 2, 1 x 1 RM

Squats

 If she can do it..

Deadlifts

 and he can do it..

I know you can do it to!

Train body parts seperately

Body Builders split up body parts to train. Why don't we????

Click to learn why.

Tues. 8-26-08 WOD

Tues. 8-26-08 W.O.D.:

 

Team Efficiency Row (10,000m with restrictions, see below)

 

The goal is to complete the row as quickly and efficiently as possible. However, if s/m count reaches 24 then you are penalized by adding 1:00 to your overall finish time for each separate infraction. For example, if your final time was 20:00 but twice during the row your s/m count hit 24 then you would be penalized 2:00 making your new adjusted time 22:00.

 

Each team member rows 200m. then switches with another team member. Then move onto core exercises.

 

Core exercises: (10 each)

 

KTE’s + Mountain Climbers + Crossed Leg Sit Ups + MB Trunk Rotations

 

 

CrossFit Night Out at Blu Sushi

Hey CrossFitters,

I'd like to say thank you to everyone that came out to the CrossFit Night Out at Blu Sushi in the Gulf Coast Town Center. We had a great turnout with about 30 people. I would also like to say a special thank you to Peter Schmid the owner of Blu Sushi and one of our very own CrossFitters. Thanks Peter for the hospitality, great food and drinks. We'll definitely have to do this again very soon.

So, with all the good times, good food and many many drinks everyone should be ready to get back to the gym on Monday and be ready to sweat it out.

Thanks again and I'll see everyone Monday,

Jeremy Barnett

Mon. 8-25-08 WOD

Mon. 8-25-08 W.O.D.:

 

Shoulder Stretches

MB Rotational Group Pass (1min. L - 1 min. R)

Squats 30 sec. then Squat jumps 30 sec.

 

Core Lift: Push Press 12, 8, 4, 3 x 3, 2 x 1

 

W.O.D.: (Complete 25 reps per side for best time)

KB Single Arm-Clean + Thruster + Overhead Squat (Men 40-70, Women 20-40)

 

Boot Camp Pictures from 8-16-08

Boot Camp: 6 rounds of:

Truck Pull 100'

200 yrd. Sprint

4 Tire Flips 200lb. Tire

10 KB Push Presses

20 Dips

Now that's how to have fun on a Saturday morning!

Sat. 8-23-08 BOOT CAMP

Sat. 8-23-08 BOOT CAMP:

“THE MURPH"

Weather Permitting

Mighty Murph= 

1 mi. run + 100 Pull Ups + 200 Push Ups + 300 Squats + 1 mi. run 

Mini Murph= 

4 laps around bldg + 75 Pull Ups + 150 Push Ups + 250 Squats + 4 laps around bld 

Micro Murph= 

2 laps around bldg. + 50 Pull Ups + 100 Push Ups + 200 Squats +  2 laps around bldg.

OPTIONAL W.O.D. if  WEATHER is POOR

W.O.D.: Complete 5 Rounds

Wall Ball Shots 20

KB Carry or Sandbag Carry Up/Down Stairs

Pull Ups 20

KB Carry or Sandbag Carry Up/Down Stairs 

Kipping Pull Up Instr. Pt. #1

Kipping Pull Up Instr. Pt. #2

Kipping Pull Up Instr. Pt. #3

Fri. 8-22-08

Fri. 8-22-08 W.O.D.:

Complete 1 round for best time

MB Clean N Jerk 20

Run 1 Lap Around Bldg.

Knees to Elbows 30

Run 2 Laps Around Bldg.

Mountain Climbers hands on MB Ball 40 each leg

Run 3 Laps Around Bld.

MB Clean N Jerk 20

Run 3 Laps Around Bldg.

Knees to Elbows 30

Run 2 Laps Around Bld.

Mountain Climbers hands on MB Ball 40 each leg

Run 1 Lap Around Bldg.

 

Traveling - WOD's on the Road

This is for those that travel and want to stay in shape while away.

WOD's on the Road

Run 1 mile for time.

10 push-ups, 10 squats, 10 rounds.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

Handstand to Jack-Knife to vertical jump. 30 Reps.

Run 1 mile with 100 air squats at midpoint, for time.

7 squats, 7 burpies, seven rounds, for time.

10x 30 second handstand to 30 second bottom of the squat hold.

Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.

Run 1 mile, plus 50 squats-for time.

100 burpies for time.

5 squats, 5 push-ups, 5 sit ups, 20 rounds.

Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.

5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

Handstand 10 seconds jack-knife to vertical jump. 25 reps…

Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

50 air squats x 5. Rest equal amounts as it took to do each 50.

Run 1 mile and do 10 push-ups every 1 minute.

sprint 100m 30 squats...8 rounds.

30 push ups, 30 second handstand or Plebs Plank..3 rounds.

10 sit ups and 10 burpies...10 rounds-for time.

handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.

250 jumping jacks...for time.

100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

Tabata Push-ups.

30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.

with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.

Run 1 minute, squat 1 minute 5 rounds.

air squat x 10 push up x 10 sit up x 10 3 rounds for time

10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.

Do Tabata Squats with eyes closed.

bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.

20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.

Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.

sprint 50 meters, 10 push ups. 10 rounds.

50 air squats, 4 rounds. rest for 2 minutes between rounds.

3x 20 tuck jumps. 3x 30 second handstands.

400m run/sprint 30 air squats, 3rounds for time.

20 jumping jacks, 20 burpies, 20 air squats...3 rounds

Warm up. Run 100 meters and do 20 air squats. 10 rounds.

Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.

100 air squats 3 min. rest, 100 air squats.

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

10x 50 meter sprint.

Test yourself on a max set of push ups...tight body chest to the floor...full extension! 
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.

Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups

run 400m air squat 30 hand stand 30 seconds 3 rounds for time

5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form

50 burpies for time.

5 pushups, 5 squats, 5 sit-ups - 20 rounds

Run 1 mile, stopping every minute to do 20 air squats.

30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds

run 200 meters, 50 squats, 3 rounds

Tabata Squats

Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.

Wed. 8-20-08 WOD

Wed. 8-20-08 W.O.D.:

Deadlift: (Rest 1-2 min. between sets) 1x12,  2x6,  3x3,  2x2

AMRAP in 20 min.

Glute/Ham Developer Hyperextension with Knee Flexion 20

 

Bent Over MMA KB Rows  20

MB Jump Slams 20

Andy Bolton holds the 

World Record Deadlift of 1003 lbs.

Tues. 8-19-08 WOD

Tues. 8-19-08 W.O.D:

Shoulder Press:  (Rest 1-2 min. between sets) 1x12,  2x6,  3x3,  2x2

W.O.D.: Complete 3 Rounds

Push Ups 50 (Advanced use Rings)

 

Pull Ups 50

 

Sit Ups 50

Row 200m. Sprint

Sand Bag Carry Up/Down Stairs x 2