Archive for March, 2010


Thursday 4-1-2010 April Fools in The Pool (and that’s no joke!)

March 31, 2010

For Time-Guys With 45lb plate/Women 25 plate

20 Overhead Squats with Plate

Kickboard 1 lap

20 Situps With plate (held at arms length.  Will show you how.)

Swim 1 Lap

20 Plate Overhead Presses (again, will show you.)

Swim 1 Lap

20 Pushups (no plates)

Swim 1 Lap

20 One handed Sumo Deadlift High Pulls

Walk 1 lap, plate Overhead

Intermediate as Rx’d for ONE round.  Advanced as Rx’d for TWO rounds.  My biggest concern is keeping a good grip on the plates.  We’ll remind you tomorrow as well, but be sure to have a towel on hand to secure your holds.  ENJOY!


Wednesday 3-31-2010-CORE and Static holds

March 30, 2010

As time permits, try to get three maximum length holds of each of the following–

Ab Bridge/Plank.  Upper arm must be at 90 degrees to the ground.  Body must be in a straight line from shoulders to toes.

Side Plank Right and Left


Static Ring Hold

Static Pullup L-Sit

After two high intensity, FOR TIME day, this is slightly less fatiguing.  We’ve done this once before, and some good muscle activity results.  Different, but valid.  Thursday will be a tough pool day.  Everyone turn out to see Jill  “the Grand White Shark” Grandchamp.


WOD for Tuesday 3-29-2010

March 29, 2010

The following, for time.

1 Round of CINDY = 5 pullups, 10 pushups, 15 squats

1 Bar floor to overhead (advanced is 135/95,  Intermediate is 95/65, New people 65/45)

1 Round of CINDY

2 Bar floor to overhead

and so on up to 10 Bar Floor to overhead. Total Work is 50 pullups, 100 pushups, 150 Squats, 55 Floor to overheads.

Bar Floor to Overhead can be considered the Clean and Jerk, but good cleans/jerks will not be enforced, so knuckle draggers can muscle up the bar as inefficiently as their lungs will allow.

We will warm up, and go, except new people I will hold you back and teach you the Clean and Jerk.  So if you’re new count on close to the full hour.


WOD for Monday 3-29-2010–80% chance of rain…

March 28, 2010

I hope to soon leave the Cardio room behind for several months, but tomorrow’s weather forces us inside, so let’s do the following.

Any 2 of the following 4 cardio modes.

1) run 1 mile @ 15%

2)Bike 5 miles

3) Pull 500 strokes on the rower

4)Burn calories = to your bodyweight in lbs on the ARC trainer.  So I weigh 183 lbs, I’m on the ARC for 183 calories.

On all but the rower, the machine will count your time for you.  Rest as long as desired between the separate cardio efforts. Please post times to comments.


WOD for Sunday 3-27-2010

March 27, 2010

This is an uncoached WOD.  That is to say, it’s suggested activity that will supplement your CrossFit, but it is performed on your own.

1 Lap (down and back) for time x 10

Rest as long as the lap took to complete.

Any stroke or mix of strokes is fine.  I’ve included a video for the sidestroke, which I like to use primarily because it keeps your face out of the water.  Most of the time in our pool workouts, my respiratory rate is so high from a land based exercise, that when I get into the pool most strokes are useless to me because I cant regulate my breathing.  Sidestroke is slow, but let’s you get right into the lap even after 10 burpees or 25 pushups jack your metabolic symptoms way up.



WOD for Saturday 3-27-2010

March 26, 2010

Those of you sick of my face, rejoice.  Jason takes over tomorrow’s WOD.  From 11:30 to 12 we’ll work on rope climbing  technique all by itself.  No impending WOD or elevated heart rates to get in your way.  Then at noon, we’ll set up our pulley and have a workout with at least some pulling heavy objects up into the air.   What exactly?  Wont it be fun to find out…..


Friday WOD and Important words for newcomers.

March 25, 2010

First off-  Newcomers.  Welcome.  It is imperative for your safety and progress and for the sake of not bogging the group classes down, that you schedule a “foundations” coaching session with any one of the coaches.  These are 30-45 minute 1 to 1 or small group, technique focused sessions that are essential for maximizing your workouts.  Right now they are FREE.  As we continue to grow, that may change.

If you’re not familiar with the following exercises:  deadlift, squat, overhead press or clean.  Or concepts: Find the rack position, stabilize the midline, live in your heels, maintain your lumbar curve, you need some foundations coaching.

FRidays WOD is


Sumo deadlift Highpulls 95-65 (scale with weight)

Knees To elbows (scale to hanging knee raise)

Pistols (scale with height)  # is TOTAL pistols, not 21 right leg and 21 left.