Friday - 30APR2010

WOD (Metcon programming)
8 rounds for max calories:
Row 60 seconds on, 30 seconds off

Post calories per round and total to comments

Thursday Classes CANCELLED

Until further notice, the Thursday 1145 class will be cancelled. The coach had some work times change and can no longer make it. As soon as we have another coach, the class will be back on.

Aaron

Thursday - 29APR2010

Warmup:
2 rounds CrossFit Warmup
10 reps of pullups, dips, squats, back extensions, GHD situps
Add 5 pass throughs and 5 hand stand push ups per round.

Then
Use 5 minutes to find your max box jump height.

WOD(Gymanstics, Weightlifting programming)
"Fran"!!!
21-15-9 reps for time of:
Pullups
Thrusters (95/65lb.)

I'll make sure Maria is going to be there, but I should b e able to make it if she's not. Stay tuned on the Facebook page.
Let's see what the new KeKoa CrossFit Fran record is! I think if Matt shows up, it could be pretty low...

Wednesday - 28APR2010

Warmup
3 rounds
5 Handstand Pushups
10 squats
15 Back Extensions

WOD (Weightlifting, Gymnastics, MetCon)
10,9,8,7,6,5,4,3,2,1 reps of:
Heavy KB Swings(2/1.5 pood)
Jump Lunges
Push Press (135/95lb.)

We'll probably have to run a couple of heats at the 1145 class. I know everybody is anxious to get at the heavy end of the kettlebells....

Post time to comments.

Tuesday - 27APR2010

Warmup:
2 Rounds CrossFit warmup
10 reps of pullups, dips, squats, back extensions, situps then 30 seconds of Sampson Stretch
then,

Front Squat
3-3-3-3-3

WOD (Weighlifting/Metcon programming):
AMRAP 20 minutes:
Row 250m
10 Overhead Squats (95/65lb.)

Post rounds to comments.

Monday - 26APR2010

Warm up:
800m jog then:
3 rounds
30 seconds plank hold
5 Pass-throughs
10 Squat Jumps
5 Skin the Cats (we may have to forgo this one at 1145 depending on how many peeps show up, or we do them on bars..)

Gymnastics programming day:

3 rounds for time:
10 Burpee Pull-ups
20 Pushups
30 Abmat situps
40 Toes to Wall squats

I feel good about this...

Aaron

Friday - 23APR2010

Friday = Track Day again! Get outside in the sun. I think there are two options for the pullups: back of the bleachers, or the soccer goals? Once again, I will be in class, but will be back next week. Have fun kids!

For Points.

800m Run
50 x Pull up
800m Run
100 x Sit up
800m Run
100 x Push up
800m Run

20:00 earns you 100pts, point added or subtracted for every 6 seconds from 20:00

Post score to comments.

Thursday - 22APR2010

We were going to do the 100 Inverted Burpees, but I decided to switch it up and get some main site love. Starting next week, we'll go to a more organized class structure with dictated warmups, skill or strength development, followed by a WOD and then a cooldown. May will be Strength bias, June will be skill bias and so on...

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

A word on picking your load for the Back Squat: I haven't seen this addressed, but I wouldn't go with your 3 rep max when you're rolling it into a metcon-y workout like this. Go heavy, but I would go with about 85-90% of your 3 rep max.

Post Load and Time to comments. Just for fun, lets say you subtract the weight, in total seconds from your time to get your "official" score. Ergo: 240 lb squats, total time 7:30. 240=4 minutes, so the "official" score would be 3:30. We'll try that and see how it works out. Maria will be coaching tomorrow, so it should be a fun one!

Wednesday - 21APR2010

"Danny"
AMRAP 20 minutes of:
30x Box Jump (24")
20x Push Press (115lb/75lb)
30x Pull-Ups

Scale appropriately party people, scale appropriately.

Post rounds to comments.

Tuesday - 20APR2010

Helen

3 rounds of:
Gym loop (400m run)
21 x kettle bell swings (53lb / 35lb)
12 x pull-ups

Post time to comments.