Blog Archive

Photo Mar 09, 9 15 38 AMWorkout of the Day
A.
In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk

B.
Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets

Express:

10 min AMRAP:
15 Pull-Ups (jumping pullups)
30 Wall Ball Shots (20/14 lbs)
60 Double-Unders

Great efforts on 13.1!!

Saturday was an awesome class, both by the competitors who were submitting scores, as well as those who were doing the workout just for fun!  Do note that Saturdays for the next month will be a mad house, as we work the extra logistics involved in having competitors individually judged and scored.

It was especially exciting seeing athletes get their first snatch at a high weight that they may not have thought they could get.  A lot of effort, concentration, and positive self talk!   Looking at you Harrison!

Below are the best scores from Cactus:

Evan 162
Amanda 155
Mike L 152
Grant 150  14:02
Kevin 150  14:42
Tyler 147
Dan K 146
Jenna 140
Katie H. 137
Andrew 135
Sam K 132  16:45
Greg B 132  16:51
Val 134
Rhett 115
Mel 114
Robbie L  112   5:36  Masters 45-49
April H  112    7:00
Rich D  110   6:12  Masters 50-54
Destin H  110  7:06
Steve W. 109
Jason L 108
Michaela 107
Kelsey 104
Alex 102  5:45
Kyle M. 102 7:58
Harrison 101
Rob D 100 6:14
Laura B 100  6:27
Sara R 100 6:35
Rick M 100  7:14
Matt H 100 7:36
Michele B 100 7:59
Jack R 100  8:09
Jon G 100  9:00
Tara 100 9:15

Photo Feb 12, 6 40 21 PM5 new men’s bars, 5 new 22# bars, 10 more HG collars, a new rower, and 5 new ring straps that allow for faster and easier setup and breakdown of the rings.

Workout of the Day
A.
Take 15 minutes to build to a heavy Split Jerk

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes, jumping pullups for this week is the scale)

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
3 Handstand Push-Ups (wall climbs is the scale)
6 Ring Dips  (fixed dips is the scale)
9 Toes to Bar

 

 

Workout of the Day
A.
In eight sets or less, build to a heavy Jerk

 

B.
For Max Reps:
3 Minutes of Box Jumps (24″/18″)
1 Minute of Rest
3 Minutes of Kettlebell Swings (24/16 kg)
1 Minute of Rest
3 Minutes of Thrusters (115/83 lbs.)

This past December, the Los Angeles Times reported that excess carbohydrates and sugar, not fat, are responsible for America’s obesity and diabetes epidemics. One of the lead researchers in this field, Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health, said, “The country’s big low-fat message backfired. The overemphasis on reducing fat caused the consumption of carbohydrates and sugar in our diets to soar. That shift may be linked to the biggest health problems in America today.” Another expert, Dr. Walter Willett, chairman of the department of nutrition at the Harvard School of Public Health, declared flatly that “Fat is not the problem.”

 

 

Workout of the Day
A.
Clean & Jerk
Sets 1, 4 and 7 – x 3 reps
Sets 2, 5 and 8 – x 2 reps
Sets 3, 6 and 9 – x 1 rep

 


B.
Three sets for max reps of:
60 seconds of Push Press (95/65 lbs.)
60 seconds of Rest
60 seconds of Pull-Ups
60 seconds of Rest 

***Don’t Forget!! Classes start on the hour beginning at 4pm!  Check the schedule***

Workout of the Day
A.
Take 15 minutes to build to a 1-RM Clean & Jerk  **TESTING DAY**

Compare to 042612

B.
Five rounds for time of:
135/95 lbs Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps

Skill workshop Saturday
Saturday at 10 am we are holding a free skill workshop for everyone in our June Challenge to help make the transition to butterfly pullups.  Expect a half hour to an hour, and we’ll go over some of the principles of the butterfly and how you can practice to develop your rhythm.   See you then!

Workout of the Day
A.
In 15 minutes, build to today’s 1-RM Clean and Jerk

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Compare to 020811

Workout of the Day
A.
Take 15-20 minutes to find today’s 1-RM Clean & Jerk

B.
Complete as many rounds and reps as possible in 8 minutes of:
185/125 lb Ground to Overhead x 4 reps
Pull-Ups x 8 reps

14 Mar 2012

 

 

Ever feel like this?

Workout of the Day
A.
In 15-20 minutes, build to a 1-RM Jerk.

 

B.
Three rounds for time of
135/95 lbs Ground to Overhead x 10 reps
Chest-to-Bar Pull-Ups x 15 reps
300 Meter Run

Saturday, 10am, Core CrossFit will host 12.4 (released at 5pm tonight).  Email [email protected] to rsvp


 

Workout of the Day
A.
Take 15-20 minutes and find today’s 1-RM Clean and Jerk.

B.
For time:
500 Meter Row
50 Kettlebell Swings
100 Air Squats
500 Meter Row

 

Workout of the Day
Take 15 minutes to build to a heavy single in the Jerk or Split Jerk;
and then,
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Run 300 Meters
Push Press (115/75 lbs)


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