Furious Fundraiser 4

September 27, 2011 - Tuesday

Workout of the Day
Four sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-ups x 6-8 reps @ 21X0
Rest 90 seconds;
and then,

Three rounds for time of:
95/65 lb. Push Press x 10 reps
Burpees x 15 reps
Anchored Sit-ups x 30 reps

Furious Fundraiser 4

Competition season continues to heat up with lots of competitions. One of the best will be on Saturday, October 22nd at CrossFit Fury in Goodyear. Amanda and Jenna competed last year and had a great time! I know there will be great athletes there, so it will be very competitive. However! I think everyone should consider competing.

One of the great things about the CrossFit culture is that not everything is about winning. Yes, there will be great performances, but there is a lot to enjoy and to learn from a competition. You learn about pressure, adrenaline, performing with a judge counting your reps and range of motion, as well as what some chinks in your CrossFit armor may be.

Here are the wods:

Event 1: A 2 mile obstacle course. This will be challenging and difficult but completable for all. Swim trunks will not be needed.

Event 2: Max KGs Ground to Overhead in 5 min. Athletes will be provided 1 barbell and weights ranging from 60kgs to 100kgs for men, and 30kg to 60kg for women. Score will be the total number of kgs lifted overhead in the allotted time.

Event 3: Will be a CrossFit style Chipper that will be pulled from a hopper after the second event. Exercises, reps, and loads will all be determined on site. Be prepared for anything.

Registration is $50, and there are limited spots available, so if you are interested, sign up now at CrossFitFury.com/ff4!

Posted at 11:07 am | Permalink | 1 Comment

Helen Meets Grace

July 7, 2011 - Thursday

Workout of the Day
Five sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 60 seconds
Prone Plank x 60-90 seconds
Rest 60 seconds;
Complete as many rounds as possible in 5 minutes of:
115/75 lb. Push Press x 10 reps
Burpees x 10 reps

CF Northwest Tucson is hosting a fun event to raise money for Mammograms in Action (MIA). It is Friday, August 12th, there is no cost to attend, and it’s a partner wod with each team performing Helen, then Grace.

Check out the details here, and RSVP here.

Posted at 1:47 pm | Permalink | Leave a comment

Olympic Lifting Practice Saturday 10am

June 28, 2011 - Tuesday

Workout of the Day
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Tall Box Jumps x 4-6 reps @ 15X1
Rest 3 minutes;
and then,
Three rounds for time of:
15 Pull-Ups/Pushups
25 Kettlebell Swings
Run 400 Meters

Olympic Lifting Practice Saturday 10am

In preparation for the Summer Strength Fest at Performance One, we will hold an Oly lifting practice session at 10am this Saturday after the 9am class. Depending on each athlete, this class will include progressions, practice, and the opportunity to go heavy with the Snatch and Jerk movements.

Each athlete will be given individual progressions to work on depending on where their technique is. If you want some additional coaching on your Oly lifts, come on down!

Posted at 10:46 am | Permalink | 1 Comment

2011 Summer Strength Fest July 23rd 4pm

June 22, 2011 - Wednesday

Workout of the Day
Five sets of:
Deadlift x 6-8 reps @ 2111
Rest 45 seconds
Turkish Get-Ups x 3 reps each arm
(hold positions, establish stability throughout movement)
Rest 45 seconds
Goblet Step-Ups (w/KBs) x 8-10 reps each leg
Rest 45 seconds
HSPU x 6-8 reps
Rest 45 seconds

2011 Summer Strength Fest July 23rd 4pm

Olympic Weightlifting Coach Joe Micela is hosting a competition at his gym, Performance One in Mesa, and it looks to be a lot of fun.

The competition will have Olympic Lifting, Deadlift, and a ‘Ranger Course’. Not sure what the Ranger Course will be made up of, but it was described as “Think Strongman, Crossfit, Army Ranger School Training, and Division 1 Wrestling Hell week combined into one. Then you have the Ranger Challenge.”

Um, okay!

Coach Micela is a fantastic weightlifting coach, and if you compete (or even go and watch) you will see national level weightlifters in action! It’s a great opportunity to see the Snatch and Clean and Jerk performed by athletes that focus on ONLY those three lifts. Watch what they do, how they move, up close and in person.

Then see if we are good enough at the Ranger Challenge to make up for the point difference from the lifting platform! Mike L is in, Kevin is in, who else wants to have some fun?

RSVP at their FB page here.

Posted at 8:13 am | Permalink | Comments(2)

Tough Mudder Team Race 1/14/12

June 7, 2011 - Tuesday

Workout of the Day
Five sets of:
Back Squat x 3-5 reps @ 20X1
Rest 60 seconds
Band External Rotation x 10-12 reps each @ 2110
Rest 60 seconds;
and then,
Three rounds for time of:
30 Wall Ball Shots (20/12 lbs.)
20 Toes to Bar

Tough Mudder!

I know what you are thinking: ”This race is in January! Why so soon?” Simply put, registration just opened, and it is the cheapest now.

Tough Mudder is an 8-12 mile run through the desert with what looks like some pretty fun obstacles. We really enjoyed the Spartan Race, and this looks similar.

We have created a team for the Saturday run, and you can register by clicking here. The password is saguaro. There is no limit to how many people we can have on our team, and we actually get a partial refund if we get more people. RaceIt will send a $5 refund to members of teams with 6-10 people, $10 refunds to members of teams with 11-20 people, and $20 to members of teams with more than 20 people.

Here is the info for our race, NW of Phoenix, half way to Wickenburg on the 60.

I hope everyone who is interested joins us, we had quite a few people express regret about not doing the Spartan Race. Don’t be that guy or gal! Register by Wednesday, the price goes up $20 Thursday.

Tough Mudder FAQs

Posted at 9:33 am | Permalink | Leave a comment