BREAK OUT THAT SWEET SWEATER
8 Rounds for Row time & total Push-up reps (Jocelyn's wish)
300m Row
AMRAP Push-ups
Coach's Notes: post row times and number of push-ups for each round.
Your last 300m Row / AMRAP push-up is here: http://crossfitlethbridge.typepad.com/crossfitlethbridge/2009/11/3-of-3.html
It is ugly sweater season! Do you have a picture to send in of your sweet xmas sweater?
Post it to comments :-)
TIS THE SEASON FOR SOME WICKED YUMMY TREATS & HANGOVERS
5 Rounds for Total Working Time:
10 Pullups
20 Pushups
30 Situps
40 Squats
3 min Rest
Coaches Notes: Scale the pullups using a band, incline pullups or ring rows. Scale pushups to knees. Easiest way to figure out time is to use a total running clock and subtract 12 minutes (the rest time) from the final time on the clock.
Tip: Remember to look at clock right when your done squats. Writing down each roundtime will give you valuable info on where your threshold is hitting and what / where your training needs to go.
CF Class: 10:30am
Lots of Great XMas parties right now with all the yummy blissful treats (Golden Gram Goodness), dips, chips, shooters, mixed drinks, beers, good times = hangover! Damit!
So what are some of your "Best Hangover Cures".
I found a web site with a good recipe to start us off from the "Breakfast Blogger" Man I love Breakfast!
FGB "Fight Gone Bad" (Abby's wish) @ 9:30am
Members Bring a Friend for free @ 10:30am
3 Rounds for total reps
1min WBS (W14)(M20)
1min SDLHP (W55)(M75)
1min Box Jump 20" boX
1min Push Press (W55)(M75)
1min Row cals
1min Rest
Coach's Notes: Please adjust the following: Can't make the line in WBS, use a lighter ball. 20" box too high, use the 14" box.
Here is a delicious yucky green mat FGB pic :-P
MW
(Heather's wish)
500m Sprint Row
+
(Dave Fyfe's Wish)
3RM Split Jerk
Coach's Notes: If you have recently learned Push-Jerk, great!. The push-Jerk is the lift that you will pracitce today to find your 3RM.
The Split Jerk will be taught today for all, but you do not have to find your 3RM, rather pratice the technique during the class and possibly work on your Push-Jerk as well.
Drop into the lift hour on wednesday nights 7-8pm for further instruction on the lifts.
The Count has super speed? Know wonder you have trouble counting bud :-)
20 Rounds for Time:
3 Burpees
5 Squats
Camaraderie... what do you do to build it in our gym?
CF Class Hours: 6-7am, 11am-12pm, 12-1pm, 6-7pm, 7-8pm
BabySit Fit Hours: 9:30-11am
Fit Kids: 5-5:45pm
We have been having some trouble sticking to the schedule for the "running" WODs.
The re-made schedule is here Download December 2009 Workouts
OSCAR
AMRAP in 20min
10 Front Squats (W55)(M75)
10 Back Board Jump Touch 12" above two outstretched arms
15 knee-Ins
5 Pike Press (hands on DB's or Push-up bars)
Coach's Notes: Count your rounds and count your final reps.
-The Back Board Jumps, measure standing facing the wall both arms up; get someone to place a piece of tape to jump to (can't jump 12" jump to 8"). Both hands must hit tape when jumping.
- Knee-Ins are supine balancing on your butt (not low back) hands free; stretch your body out in a line, then bring your knees into your chest in one big move.
- Pike Press, place two DB's on the floor shoulder width apart. Start with your feet flat on the floor, butt piked in the air, slowly roll forward onto your tippy toes, touch head to floor going into a modified HSPU/shoulder press; push back onto flat feet arms extended.
Hey Sean'O remember your first workout with me?
What are your first WOD stories? Did you think you were in shape before you came?
Did you not like CrossFit, but got talked into coming and you loved it!
What did you do before in your workouts? Cardio only? Super set weights with fountain drinking, TV watching and a little gossip by the leg press?
What is your story?
GO GET IT :-)
1RM Squat Clean
Coach's notes: Please use the below rep scheme to help with learning this lift :-)
Beginner: <1yr lifting weights with no breaks; REPS 1-1-1 (do some tech work 3-5sets in w-up & you do not have to hit a 1RM today, try working at 80%)
Intermediate: 1-2yrs lifting weights; REPS 1-1-1-1-1 (Wave Load or Progressive; the sets your not going for a 1RM try 80-85% of 1RM)
Advanced: >2yrs lifting weights; REPS 1-1-1-1-1-1-1-1-1-1 (Wave Load or use Progressive)
CHRISTINE (Brent & Randy's wish)
3 Rounds for time of
500m Row
12 BWT Deadlifts
21 Box Jumps 20"
Coach's Notes: We recently did Christine so look back into your notes and have a game plan for today ;-)
Team Friday Storm Troopers took the BELT in a hard fought OHS Challenge that had Big Adam take one for the team. The Troopers beat the Donkeys Cory, kyle, Katrina & Christian by 3lbs, with Three of Team Donkey Punch athletes lifting Personal Bests! Congratulations Team Storm Troopers Adam, Jesse and Heather! A job well done by all :-)
FST members Adam & Heather with their belt :-) Not in picutre Jesse the body Kramps
