Blog Archive

Workout of the Day
A.
In five or six attempts, build to a 3-RM Thruster

B.
Complete as many rounds and reps as possible in five minutes of:
135/95 lb. Thrusters x 5 reps
Pull-Ups x 10 reps

Then rest exactly five minutes, and then…

Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps

Don’t Forget!  Free gymnastics seminar Saturday 10am for Cactus athletes.  We will be working on kipping pullups and pushups.  This DOES NOT count as one of your classes, so if you’ve used them all up, you can still come learn how to kip your HSPU’s or pullups, provided you are strong enough.  See you there!

10 Dec 2010

Open Gym

Kris at his first competition

We are continuing limited Open Gym hours on Saturdays immediately after our last class (10am tomorrow) and we are looking to see if we can add some hours during the week.  Maybe a lunch hour or before class?  Let us know what you prefer.

One thing, going forward, Open Gym time will be open only to athletes on our unlimited plan.  You can come in and hit a benchmark, do some strength or skill work, whatever.   We hope you enjoy this as an additional benefit for our most dedicated athletes.

Workout of the Day:
Three sets of:
Thrusters x 15 reps as quickly as possible
(Use a weight that is a struggle for 15 reps, but doable under 60 seconds.)
Rest 90 seconds between sets;
and then,
The Burpee-Wall Ball Challenge
Teams of two will play five two-minute rounds for max reps of:
Wall Ball Toss and Burpee
(Teammates will stand shoulder-to-shoulder. One partner will perform a wall ball toss off the wall to their partner and immediately perform one burpee. Teams will repeat for as many reps as possible, counting only those reps in which the ball clears the 10-foot target and is caught before touching the ground. There will be a two-minute rest period between each of the five rounds.)

Can you tell we are in competition season yet?  You may not have heard of Barbells for Boobs. Though if you had, you wouldn’t have forgotten it with a name like that, right? B4B is a fundraiser for mammograms for women who can’t afford them, and East Valley CrossFit is doing “Grace” this Saturday at 4pm in Chandler as a fundraiser.  “Grace” is 30 reps of clean and jerk with 135/95 for time.  August, the owner of EVCF has done a ton of work and gotten a lot of free stuff from sponsors who want to support this cause.

It’s going to be a great event, for $35 donated to B4B (register under East Valley CrossFit) you get to compete and you’ll get a t-shirt.  I expect lots of people to show up and compete from around the state, I know you’ll see some studs there and I expect to have a good turnout for Cactus as well!  I’ll be there (fo’ sho’!) and I haven’t done Grace in over a year.  My time was over 4 minutes last time, so I’m hoping to cut that in half!  Come down and let’s support one another and this great fundraiser.


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