For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Complete 3 rounds for time:

15 Thrusters 135 lbs/95

30 ball Slams 40 lbs

15 Burpees

21 Double Unders

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WOD February 7

Deadlift 1-1-1-1-1-1-1 reps

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“Level 1 Cert Experience,” a CrossFit Journal preview video [wmv] [mov]

Firepower will be hosting a level 1 certification on the weekend of February 27-28th. This level 1 cert teaches people the fundamentals and allows them to teach CrossFit. If you ever get a chance to take one of these certs I highly recommend it.  Unfortunately the FirePower cert is sold out already and the gym will be unavailable for that weekend. We will have alternative arrangements though for our members.

Heather Riding Porcupine Rim Trail - Moab Utah

WOD February 6

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

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“Failure Mechanisms:” At the chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]

WOD February 5

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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WOD February 4th, 2010

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

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WOD – February 3rd, 2010

Any Given Sunday

Back Squat 5-5-5-5-5 reps

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THEN

1200m with a hose pack

More on Barefoot Running - New research is casting doubt on the old adage, “All you need to run is a pair of shoes.”

More KYA Bootcamp workouts for open gym time. Want to try a triathlon?  Here is some sport specific training that is sure to get all your muscles moving. We couldn’t bring in the pool, so think of it as a rowing triathlon.

Warm up

CrossFit Warm-up click here for description this is what your warm-up should look like

Get ready for the race!

Workout

ROW-  2000 m

then

BIKE For 10 minutes on spin bikes (perceived level of exertion 7 out of 10, it should be uncomfortable)

then

RUN – complete 10 minutes on the turf track as many laps as possible

Make sure you keep track of your 2 km row time as well as the number of laps completed and then you are done.

KYA Bootcamp 300

You have done all of these exercises and should have a pretty good idea what they are. If the word is highlighted it has a video that is associated with it and you can click on it to see how the exercise is done. This is 300 reps and should be a great full body workout to be done on the gym open days. Start at the top and complete the required reps in each exercise before moving onto the next.  Just set it up and then storm through for time! Make sure you keep track of your total time.

20 Wall Balls  -  Wall Ball…[mov][wmv]

20 Jumping Pull ups Jumping Pullups…[wmv]

20 Walking Lunges (10 Each leg) Walking Lunges…[wmv][mov]

20 Tire Slams with sledge hammer ( 10 each arm)

20 Air Squats

20 Box jumps  ( highest you feel comfortable with)

20 sit ups

20 burpees – Burpee Demo…[wmv]

40 skips with the jump rope – Basic Bounce, Buddy Lee…[wmv][mov]

20 lengths of the turf track

20 box jump step ups with dumbbells

20 jumping jacks

20 supermans

20 wall balls

WOD – February 2nd, 2010

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

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Reminder: FirePower Girls night @ BlueRoom on Friday, 6pm to 9pm.  Come for some wine, appetizers and pampering.  Email Andrea by Tuesday evening if you are coming!