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CrossFit Endurance Certification May 15-16

CrossFit and Fearless is proud to host the CrossFit Endurance Certification May 15-16

What is CrossFit Endurance?
The CrossFit Endurance Certification was developed on two fronts, 1. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running. 2. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training. Something most endurance programs will not allow for with the sheer volume demand of these programs.

It brings to light the reality of LSD/Oxidative training and why it is ineffective and extremely unhealthy. It gives you the ability to understand training endurance athletes and how to make strength and conditioning a major part of the program and not a supplement.

Register for the certifcation at the link below:


https://www.regonline.com/EndAustinTXMay2010

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CrossFit All Levels w/Kara Tuesday 3/9/10 @7:30am

Happy Tuesday!

5 Rounds

7 Pull Ups
7 Thrusters (96/65)
7 SDLHP (95/65)
7 Burpees

Then...800m run and 50 MB Sit up throws


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Ladies CrossFit w/Kara Friday 3/5/10 @7:30am

"Dirty Thirty"

For time:

30 Frnt Squats 155/100
30 Box Jumps
30 KB Swings #35
30 Burpees
30 Sit ups
30 Pull ups
30 Wall balls #20


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CrossFit All Levels w/Kara Thursday 3/4/10 @ 7:30am

Good Thursday morning!

Warm up: 400m Run, 500m Row, 30 MB Slams, 30 MB Push Ups, 30 MB Squats, 30 MB Sit Ups

Skill: Kipping Pull up

CrossFit Training:

5 rounds for time

21 box jumps
15 push ups
9 pull ups


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Ladies CrossFit w/Kara Wednesday 3/3/10 @7:30am

Good Wednesday morning ladies...

AMRAP 20mins

5 Power Cleans (75#)
10 RIng Push Ups
15 Box Jumps (24in)

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CrossFit All Levels w/Kara Tuesday 3/2/10 @ 7:30am

Happy Tuesday!

Run 1200m then 50 Push ups (c2g)
Run 800m then 50 MB Sit ups (14/8)
Run 400m then 50 KB Swings (24/16)
Run 200m then 50 OHS (25lb bar)

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Ladies CrossFit w/Kara Friday 2/26/10 @7:30am

Good Friday morning ladies...

15,14,13,12,11 SDLHP and 1,2,3,4,5 Push Press
complete 21 Pull ups
10,9,8,7,6 SDLHP and 6,7,8,9,10 PP
complete 15 Pull ups
5,4,3,2,1 SDLHP and 11,12,13,14,15 PP
complete 9 Pull ups

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CrossFit All Levels w/ Kara Thursday 2/25/10 @ 7:30am

Complete 4x

4 min AMRAP
10 Front Squats (95/65)
10 Box Jumps
5 Toes to bar

Rest 1 minute between each round...

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CrossFit All Levels w/Kara Thursday 2/18/10 @7:30am

Happy Thursday!

21-15-9
Burpees (yay burpees!)
Wall Balls
Pull Ups

Thanks for coming out to play this morning! Everyone did a great job keeping your rest time to a minimum and you really pushed yourselves!

Heather 12:27
Mike 13:21
Rosen 13:50

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Ladies CrossFit w/Kara Wednesday 2/17/10 @7:30am

We are working out with HQ today...

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".


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CrossFit All Levels w/Kara Tuesday 2/16/10 @7:30am

The calm after the fight... Happy Tuesday!

AMRAP 25mins
15 Alt KB Swings (24kg/16kg)
15 Push Ups
15 Box Jumps
15 Sit Ups
Run 200m

Participants:
Heather

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CrossFit 12:30pm

4 Rds
9 Burpee MB Slams (Heavy)
12 KB Swings (24/16)
15 Deadlifts (135/95)

then..tabata russian twists

Awesome work today everyone! It was so nice to see everyone that I haven't seen in a while!

Ed 17:20
Nash 11:30
Kate 11:56
Andy 17:10
Jamie 17:10
Bill 10:12
Noel 16:45

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Ladies CrossFit w/Kara Friday 2/12/10 @7:30am

The sun has finally come out...yay! Happy Friday!

400 m run
---------------
21-15-9
Back Squats (95lbs)
KB Snatches (12kg)
Push Ups
---------------
400m run

Great squat form ladies! Nice work! Hope you have a great weekend!

Laura 20:55
Tara 21:12

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CrossFit All Levels w/Kara Thursday 2/11/10 @7:30am

AMRAP 20...

As many rounds as possible in 20 minutes...

Row 250m Sprint
10 Tru Push Ups
10 Front Squats (95/65)
10 Box Jumps

then...tabata ab work

Nice work Tara!

Tara 6 Rds


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Ladies CrossFit w/Kara Wednesday 2/10/10 @7:30am

Happy Wednesday Ladies!!!

Run 400m
---------------
3 rds of
10 Push Press (65lbs)
20 GHD Sit Ups
30 KB Swings alt hands (16kg)
--------------
Run 400m

then...
50 Straight legged sit ups w/10lb plate
50 Russian Twists w/10lb plate

Great Job Laura! Nice strong abs!

Laura 19:33

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