January 21, 2012

Filed under:Uncategorized— Nicole @ 8:26 am

Community Notes:

  • Good luck to our guys Stew, Nate, Cain, Chris N., and coaches Dan and Mike, competing in the SuperFit Games this weekend!!!
  • This week’s competition training will be tomorrow at 8am and 10am for those who have signed up.
  • PALEO CHALLENGE DAY 13!

-Buy In-

Bench Press 5/3/1 – Week 2, Cycle 3

70% x 3, 80% x 3, 90% x 3+

WOD

Weighted Push Up 1-1-1-1-1-1-1

-Cash Out-

4 x 10

  • Ring Pushups
  • Strict Chin Ups

January 20, 2012

The Return of Girls Doing Girls! 1/20/12 Edition

Filed under:Uncategorized— Nicole @ 7:38 am

-Buy In-

Deadlift 5/3/1 – Week 2, Cycle 3

70% x 3, 80% x 3, 90% x 3+

WOD

“Isabel”

30 Snatches for Time

-Cash Out-

5 Minutes of “Chelsea”: On the minute, do 5 pullups, 10 push ups, 15 squats.

-and-

“THE BUTT TEST”

1/20/12

Filed under:5/3/1— Nicole @ 5:44 am

 

Kelly attempting 110lbs after busting out several sets of 2 x 105lb hang snatches on the minute. No big deal.

Community Notes:

  • Girls Doing Girls tonight at 5:30pm!!
  • PALEO CHALLENGE DAY 12!

-Buy In-

Deadlift 5/3/1 – Week 2, Cycle 3

70% x 3, 80% x 3, 90% x 3+

WOD

Working with a Partner For Time:

100 Back Squats 95/135

100 Bar-Facing Burpees

100 Ab Mat Situps

100 Deadlifts 115/155

*1 Partner working at a time. You must complete all exercises before moving onto the next.

-Cash Out-

Mobility and Stretching

January 19, 2012

1/19/12

Filed under:Uncategorized— Nicole @ 5:45 am

 

Tabata Aftermath. Photo by Michelle Lund.

Community Notes:

  • PALEO CHALLENGE DAY 11!!
  • ATTENTION MEMBERS: The 2012 CrossFit Games are being held this year in Carson, CA (outside LA) on 7/13-7/15.  A small group from the gym went last year and had a great time.  This year, there seems to be interest from a larger group to make the trip together.  If you have any interest in making the trip, please email Dan or any other coach so we can get you on the email list.  Dan is coordinating hotel arrangements and checking airline flights and will keep everyone aware so we can try to fly together, minimize cost, share rental cars, etc.  Please let us know ASAP if you’re interested. So far it’s Me (Coles), Mike, Dan, Holly, Aimee, Alexi, Michelle, DJ, Adam, Kelly, Stew, Nate, Neil, and Gina. The more the merrier!!
  • Girls Doing Girls tomorrow night at 5:30!

-Buy In-

Skill Work:

  • Muscle Up Progression
  • Review different methods for getting the bar overhead

WOD

As Many Rounds as possible in 15 minutes:

8 Any Way Overhead  135/95 (You can press it, push press it, split jerk it, etc.)

400m Run

2 Muscle Ups

-Cash Out-

Tabata Handstand Push Ups

Post rounds completed and lowest # of HSPU’s to comments.

January 18, 2012

1/18/12

Filed under:Uncategorized— Coach T @ 5:49 am

Gina spending some time getting to know the Fat Bar.

Community Notes:

  • PALEO CHALLENGE DAY 10!

-Buy In-

Focused Goat Work: Lightweight Olympic Lifts, Muscle ups, Pull ups, etc. Pick one.

or

5/3/1 Make up

WOD

“OPT’s Flight Simulator”

5 Unbroken Double Unders

10 Unbroken Double Unders

15 Unbroken Double Unders

20 Unbroken Double Unders

25 Unbroken Double Unders

30 Unbroken Double Unders

35 Unbroken Double Unders

40 Unbroken Double Unders

45 Unbroken  Double Unders

50 Unbroken Double Unders

45 Unbroken Double Unders

40 Unbroken Double Unders

35 Unbroken Double Unders

30 Unbroken Double Unders

25 Unbroken Double Unders

20 Unbroken Double Unders

15 Unbroken Double Unders

10 Unbroken Double Unders

5 Unbroken Double Unders

Compare to April 8th, 2011

-Cash Out-

30 Kettlebell Swings (at a weight you aren’t comfortable with)

January 17, 2012

1/17/12

Filed under:5/3/1,Paleo Challenge,WOD— Nicole @ 4:37 am

Lloyd enjoying some dumbbell burpees last Friday.

Community Notes:

  • PALEO CHALLENGE DAY 9
  • Make sure you check the Facebook Group Docs or see a coach to find out what this week’s Mini-Challenges are!
  • Ladies, don’t forget about our monthly girl’s event, Girls Doing Girls, Friday at 5:30!

-Buy In-

Strict Press 5/3/1 – Week 2, Cycle 3

70% x 3, 80%x 3, 90% x 3

Skill: Working the Fat Bar

WOD

5 Rounds For Time Of:

12 Pull Ups

20 Wall Ball  20/14

-Cash Out-

30 GHD Sit Ups For Time

Post Loads and Times To Comments

January 16, 2012

1/16/12

Filed under:Uncategorized— Coach T @ 5:40 am

Joe S. hitting the hang snatch last week.

Community Notes:

  • PALEO CHALLENGE DAY 8! – Make sure you bring your calendar sheets into class with you this week so we can see how you’re doing with the Challenge.
  • You guys still have two more days to submit a cooking challenge dish from last week. New mini-challenges will be released in the group today!
  • Our Monthly All-Girl Event, Girls Doing Girls is this Friday, January 20th at 5:30pm. Come out and take on yet another Benchmark Girl WOD followed by a night out with the ladies of CFSH. Check your FB invites!
  • Not on Facebook but still want to keep tabs on the gym/see the photos that don’t make it on the website? Our gym page is public, so you can still check it out even if you haven’t succumbed to the social networking phenomena. Check it out! Photos can be found Here.

-Buy In-

2 Rounds:

8 Cossack Squats

200m Run

WOD

Back Squat 5/3/1 With ChainsWeek 2 Cycle 3

70% x 3, 80% x 3, 90% x 3 or More

*Do 10 box jumps in between each set.

-Cash Out-

2 x 50m Heavy Farmer’s Carry

Post Loads to Comments

January 15, 2012

OPEN GYM 9AM-10AM

Filed under:Paleo Challenge,Uncategorized— Nicole @ 8:25 am

Tabata fun!

Open Gym is a great time to come in and work on weaknesses, make up a missed WOD, or do strength/mobility work. Take advantage of this opportunity to get better at the stuff you suck at!

Community Notes:

  • PALEO CHALLENGE DAY 7 – You survived the first week (and first weekend)!
  • This week’s fitness mini-challenge scores must be submitted no later than tonight @12am. We extended the cutoff for the food mini-challenge until Weds. Some of you slipped up this weekend with compliance, so definitely make those points here!
  • Challenge partiicipants: Bring your calendars into class this week so we can tally up the points for the first week and find out who’s in the lead!
  • GIRLS DOING GIRLS, our monthly all-girl event, will be held this Friday at 5:30pm!
  • ALSO: Cain is missing his XL CFSH hoodie. If anyone from the Friday 4:30 WOD walked off with it by mistake (leaving behind a Small), please return it. He likes to snuggle with it at night while dreaming of this place so please get it back to him ASAP.

Sunday Reading:

 

January 14, 2012

1/14/12

Filed under:5/3/1,Paleo Challenge,WOD— Nicole @ 7:38 am

Coach Dan Smith worked his way up to 180lb x 2 during the hang snatch WOD this week. Word.

Community Notes:

  • PALEO CHALLENGE DAY 6 – You guys still have time to submit a score for the food and fitness mini-challenges this week. If you can’t make it into the gym by the end of the weekend, we will take video submissions as well. :)

-Buy In-

Week 1 Cycle 3 – 5/3/1

Bench Press  65% x 5, 75% x 5, 85% x5

WOD

Tabata – 8 Sets of 20 Seconds of Work, 10 Seconds of Rest

Calorie Row

Squats

Pull Ups

Kettlebell Swings  1.5 Pood / 1 Pood

-Cash Out-

3 Rope Climbs

Post Lowest Round of Calorie Row, Squats, Pull Ups, and Swings

January 13, 2012

1/13/12

Filed under:5/3/1,Nutrition,Paleo Challenge,WOD— Coach T @ 5:26 am

 

Community Notes:

  • PALEO CHALLENGE DAY 5 – The weekend is here, guys! Stay strong over the next couple of days, and try to avoid putting yourselves into situations where temptation might be too much to resist! If you find yourself in a bad spot with food, turn to the group for support–that’s what it’s there for!
  • Anyone still wanting to complete the Food or Fitness Challenges for this week still has time. The Fitness Challenge scores must be in by Sunday, but if you have a dish to submit for the Food Challenge, we’ll accept submissions until Weds next week.
  • Anyone else interested in the Intense Games, please see one of the coaches!

-Buy In-

Deadlift 5/3/1 – Week 1, Cycle 3

65% x 5, 75% x 5, 85% x 5 or More

WOD

3 Rounds For Time Of:

15 Back Extension

8 Weighted Burpees  45/25

50Ft Overhead Walking Lunge 45/25

-Cash Out-

Weighted Step Ups  2 x 12 Each Leg

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