Sept.2
- 10 Front Squat
- 7 Good Morning
- 10 Back Squat
August 31
Snatch skill work
CrossFit at the Cottage! Shawn, Sarah & Chris
Then:
3 rounds of:
200 meter run
20 Thrusters, 95/65
3 rounds of “Cindy”
*one round of Cindy is 5 pull ups/10 push ups/15 squats
More mobility
August 30, 2010 by Brian
Filed under Brian's Blog, Health Tips & Hints
Kelly Starrett, owner of San Francisco CrossFit, a physical therapist or as he is called by Freddy from Crossfit Oneworld, a mobility therapist. Once Kelly gets his hands on you, he can fix your aches and pains up, no problem. Kelly believes that increasing your mobility isn’t something you have to see a specialist to do. You need to take responsibility for fixing yourself and maintaining yourself. Kelly has started a new project, Mobility Wod. What is Mobility Wod?
“Every human being should be able to perform basic maintenance on themselves. You know how to eat, how to train, and what to do if you have a cut. You should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to ten minutes to complete. Do it everyday. Remember the area that feel like a Shaman’s Blow.”
He posts a different mobility drill everyday, they take 4-5 minutes and can be done before your daily WOD. Guys and gals, check it out and get more mobile!
http://mobilitywod.blogspot.com/2010_08_22_archive.html
August 30
5 rounds for time:
Karyn's African Adventure
- 10 squat cleans 135/95 lbs
- 15 GHD sit ups
** sub knee to elbows for ghd
.
FREE Nutrition Seminar THIS THURSDAY 6:30pm. Email Andrea to RSVP
FirePower SuperKids & TeenFit fall programs begin again next week! Get signed up online today. New for this fall, classes are at 5:30pm and will run concurrently with the 5:30pm wod. TeenFit will be at 6:30pm – no parent class available at that time yet.
Mark your calendars:
- September 10th: Couples Massage Seminar. 1st of 4 events this fall. This is for relaxation, sports and stress relief…not happy endings.
- September 25th: Euchre Gone Bad! FirePower’s fundraising Euchre Tourney – no skills required! Details to come.
- October 15th: Trek or Treat 5k & 10k night time run, plus “The Creepy Mile” for kids.
- October 16th/17th: First Aid/CPR training, hosted by our super paramedic Mike “The Hammer” Hector. Cost is $85pp. Sign up to come but space is limited. Email Andrea if you want to reserve early!
- October 16th: OctoberFest (Kitchener). Contact George if you want to come!
- October 30th: FirePower 3rd annual Crazy-OutOfControl-OMG, did you see what Shawn & Chris are wearing-Halloween Party. A NOT TO BE MISSED event!
- November 6th: FireFighter Appreciation Day & Fitness Challenge
- November 21st: Milton Santa Clause Parade – we are submitting a group to walk, burpee, ride, etc in the parade. Kids welcome!
- December 18th: FirePower Christmas Party
A calendar is coming – just had some online issues to sort out. Stay tuned! Just book the above dates in your family calendar now!
August 28
Paul fits in a little CrossFit in Vermont
August 27, 2010
WOD: 5 ROUNDS FOR TIME
ALL @135/95LBS
5 DEADLIFTS
5 HANG POWER CLEANS
5 FRONT SQUATS
5 PUSH PRESSES/JERKS
Do not combine the movements!
This is the WOD I did Thursday at Salt Lake City CrossFit in 100 degree heat! Thanks to Jason, Tara and their team for the hospitality. I finished in 8:29 (scaled). Top RX guys time when I left was 8:53.
Mark your calendars for our long overdue Nutrition seminar next Thurs Sept 2nd @ 6:30pm in the Summit Room. Catch it after the 5:30 wod or before the 7:30pm wod. Email Andrea if you are planning to come.
Starting NEXT Sunday Sept 5 @ 9am, we are holding FREE CrossFit Philosophy seminars for members and the public. These 30 min sessions will explain WHY CrossFit training makes so much sense. Having a hard time explaining it to people? Let us help! Sign up for an upcoming session. These will run on the first Sunday of each month at 9am. Following the info session will be a FREE TRIAL WOD lead by Kim and our staff. All are welcome!
August 24
For time:
10-9-8-7-6……1
Push jerks 135/95
Box jumps 36″/28″
Every time you drop the bar or fail at a box jump perform 5 burpees.
August 23
Warm up, 2 rounds
Pass throughs x 5
Deadhang Chin ups x 10
CF Endurance Cert
L-Sit Pull ups x 5
Row 100 meters
Dynamic Movement
90 degree quad stretch
Lunge Complex
Inch Worms with dynamic push ups
Shoulder Mobility
Hollow Rocks (30 seconds)
Supermans
.
WOD For time:
30 Overhead Squats 95#/65#
30 Pullups (chest to bar)
30 Squat Snatches 95#/65#
30 Toes to Bar
30 SDHP 95#/65#
30 Air Squats
30 KB Swings 24kg/16kg
Well its over..we survived !! Mark, Andrew, Andrea and myself. Another fantastic cert. I want to thank Jason Leydon and his crew from CrossFit Endurance for a great weekend. If you have an interest in running more efficiently, reducing discomfort or injuries, increasing your running speed, improving your CrossFit WOD times, Pose running is where it at! ( even you George ) We will be introducing some drills and running techniques soon. Thanks to Mark for coordinating the R&E cert and making it a great success!
August 19
Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5/1 pood Kettlebell swings, 12 reps
10 box jumps 24/20
August 17
Jason Peters
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
.
***note*** The gym will be closed this weekend due to the CrossFit Endurance Cert.
