Monthly Archives: February 2009

Saturday 022809

February 28, 2009 - Saturday

5 rounds 10 Power Snatches  (75#/45#) 10 Overhead Squats (75#/45#) 10 box jumps Post time to comments Tom and Katherine came for their first visit to NSCF.  Tom finished the baseline workout in a very respectable 5:51.   Will also … Continue reading

Posted at 3:16 pm | Permalink | Comments(3) Posted in Uncategorized
Posted in Uncategorized | 3 Comments

Friday 022709

February 27, 2009 - Friday

For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back … Continue reading

Posted at 6:50 am | Permalink | 1 Comment Posted in Uncategorized
Posted in Uncategorized | 1 Comment

Thursday 022609

February 26, 2009 - Thursday

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups … Continue reading

Posted at 5:22 am | Permalink | Comments(3) Posted in Uncategorized
Posted in Uncategorized | 3 Comments

Wednesday 022509

February 25, 2009 - Wednesday

Push Jerk 1-1-1-1-1-1-1 reps Compare to 121608 Post loads to comments.   Corey goes overhead Ryan made his first visit and finished our Baseline workout in a respectable 6:16m Motor City Crossfit posts about women getting too big Rapid health … Continue reading

Posted at 7:06 am | Permalink | Comments(2) Posted in Uncategorized
Posted in Uncategorized | 2 Comments

Tuesday 022409

February 24, 2009 - Tuesday

Front Squats3-3-3-3-3 Post load to comments Packed at 6am.  Corey and Todd stopped by from CF Hampton Roads in Virginia and showed excellent form on all their movements.  Great to meet ya'll!

Posted at 7:00 am | Permalink | 1 Comment Posted in Uncategorized
Posted in Uncategorized | 1 Comment