Blog entries

Thursday (09-09-10)

Daniel Mielke — Thu, 09 Sep 2010 03:46:17 +0100

Skill: Toes-to-Bar

WOD

20 Back Squats (m:225# f:155#)
40 Toes-to-Bar
60 One Arm Snatches (m:55# f:35#)

For Time:

Nancy- 8:43rx, Dan- 9:49rx, Erin- 11:56rx, Shelly- 11:52 (50 Back squats at 95#-hurt back).

We are truely honored to have the opportunity to introduce the newest member to our CrossFit Community. Everyone, meet Chase Gilmartin...8.5#,...

Wednesday (09-08-10)

Wed, 08 Sep 2010 02:24:08 +0100

Skill: Hanging Power Clean

WOD

AMRAP 20min

5 Burpees
10 Wall Squats (3" from wall)
15 Hanging Power Cleans (m:95 f:65)

Post rounds to comments

Nancy: 12 rounds (5 burpees, 5 squats), Shelly: 12 rounds, Milk: 11 rounds (5 burpees, 10 squats), Sean: 10 rounds (5 burpees, 2 squats, parallettes for burpees).

Enlarge Photo:

:Hey guys, if...

Tuesday (09-07-10)

Mon, 06 Sep 2010 21:54:11 +0100

Skill: Kettlebell Swing

Mobility Stretch: "Front Rack Stretch"-see video below

WOD

"Helen on Steriods"

Run 1200m
63 Kettlebell Swings (m:24kg f:16kg)
36 Pull-ups
Run 800m
42 Kettlebell Swings
24 Pull-ups
Run 400m
21 Kettlebell Swings
12 Pull-ups

Post time to comments:

{youtube}tJoTVVZadUs{/youtube}
: KStarr's Mobility WOD video. This video is a great demonstration of exercises ...

Stretching for a better Overhead Squat

Daniel Mielke — Mon, 06 Sep 2010 21:29:36 +0100

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: This video is a great demonstration of exercises that can be done for an overhead squat, especially for those that lack the flexibility to perform the exercise correctly.

Fight Gone Bad 5 is Coming Soon!

Daniel Mielke — Mon, 06 Sep 2010 15:37:22 +0100

We are hosting the 5th Annual Fight Gone Bad on September 25th. Fight Gone Bad began as a fundraising event in 2006. From the begining and with the support of the CrossFit community, we've been able to raise a combined total of more than $2 million. Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

Please invite any and all friends to a full day of fun and a good workout. Ev...

Saturday (09-04-10)

Daniel Mielke — Sat, 04 Sep 2010 04:18:29 +0100

Team WOD

Teams of 2:

"Chipper"

Deadlift (m: 14,000 f: 10,000)
75 Box Jumps
Ground to Overhead (m: 9,000 f: 6,000)
75 Burpees
75 Toes to Bar
400m run (together)

For Time:

Deadlift Options: Ground to Overhead Options:
(male) ...

Friday (09-03-10)

Daniel Mielke — Fri, 03 Sep 2010 04:13:26 +0100

Skill: Tabata Medball Cleans

WOD

"Annie with a twist"

50-40-30-20-10

Double Unders
Pushups
Sit-ups

For time

Thursday (09-02-10)

Daniel Mielke — Thu, 02 Sep 2010 02:23:22 +0100

"Tabata Fight Gone Bad"

Complete 32 intervals of 20sec of work followed by ten seconds of rest where the first 8 intervals are wallballs, the second 8 is Sumo Deadlift High Pulls, the third 8 intervals are box jumps, and finally, the last 8 intervals are push press. There is no rest between exercises.

Cash out: 500m row for time.

: Please welcome CFRC's newest family member a...

Wednesday (09-01-10)

Daniel Mielke — Wed, 01 Sep 2010 01:24:39 +0100

Skill: Medball Clean [wmv][mov]

WOD

5 rounds of:
400m run
21 Medball Cleans
12 Toes to Bar

Cash Out: 3 min L-sit

Post time to comments.

: Our very own CFRC Member, Cliff made it to the top of Mt. Whitney in one day. More information on his great expedition to come...

Tuesday (08-31-10)

Daniel Mielke — Tue, 31 Aug 2010 02:56:00 +0100

Skill: Burgener Warm-up

WOD

5 rounds of:

15 Power Snatches (m:75 f:45)
400m Run

For Time:

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Episode 5 for the Mobility WOD

Monday (08-30-10)

Daniel Mielke — Mon, 30 Aug 2010 00:08:18 +0100

Skill: Overhead Squat

WOD

Power Snatch 5-5-5-5-5

Post load to comments.

Cash Out:

Sled Pulls (m:90 f:45)
5 (down and back) for time.

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: Day four of the Mobility WOD.

Saturday 08-28-10)

Daniel Mielke — Fri, 27 Aug 2010 23:54:44 +0100

"JIMBO"

3rds of:

10 tire flip & Jump

30 sledge hammer swings (8lb sledge)

400m fire hose sprint (4" fire hose)

-then-

1000m row to finish.

Compare times to: Saturday (08-29-09) and watch our video of last year: Jimbo..

Each athlete will start by flipping the tire, then jump into it, then jump out and run back around to start the next rep. After you've completed the 10 reps, you will leave the tire and run back to the ...

Mobility WOD #4

Daniel Mielke — Fri, 27 Aug 2010 03:37:03 +0100

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Mobility WOD #3

Daniel Mielke — Fri, 27 Aug 2010 03:36:26 +0100

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Mobility WOD #2

Daniel Mielke — Fri, 27 Aug 2010 03:35:15 +0100

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Mobility WOD #1

Daniel Mielke — Fri, 27 Aug 2010 03:33:25 +0100

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Friday (08-27-10)

Daniel Mielke — Fri, 27 Aug 2010 03:15:41 +0100

Skill: 2 min of sit-ups (max reps)

WOD

3 rounds of:
400m run
50 double unders
10 burpees

For time:

: Peyton at the NLP competition doing her double unders.

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:Day three of the Mobility WOD

Thursday (08-26-10)

Daniel Mielke — Thu, 26 Aug 2010 02:08:18 +0100

Skill: 10 Wall Squats (get your toes as close to wall as possible)

WOD

AMRAP 20 min of:
10 "1/2 Man-makers" (m:35 f:20)
10 Box Jumps (m:24 f:20)
10 Burpees

Post rounds to comments:

: If you don't have enough dumbells, you can sub man makers for clapping push-ups.

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: After your workout, make sure to try these mobility exercises during your cool down.

Wednesday (08-25-10)

Daniel Mielke — Wed, 25 Aug 2010 01:16:11 +0100

Skill:
2 min of max double unders
-then-
2 min of holding a squat (watch video below for reference)

WOD

5 rounds of:

400m run
10 Sumo Deadlift High Pull (m:95 f:65)
10 Push Press (m:95 f:65)

For time:

{youtube}7XwKnk16Zbs{/youtube}
: for those that don't know K Starr. He is the guru of movement and mobility. Rightfully so, he runs the Movement Mobility Cert for CrossFit. I had the pleasure of tak...

Tuesday (08-24-10)

Daniel Mielke — Tue, 24 Aug 2010 06:37:16 +0100

Skill: Overhead Squat

WOD

Hanging Power Snatch 5-5-5-5-5

Post loads to comments.