or

Crossfit 5:45 w/ Jake

Shoulder Strength...and stability
4 x 1 minute rounds - hand stands against wall

Then....

10,9,8....1
OH press (85/45)
kb swings (24kg/16kg)
Rocket Jumps



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Benchmark Monday

Chelsea

Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push ups
15 squats

It's important to note how long you last until falling behind. If you fall behind, keep going until the 30 minutes is up. Count how many rounds you DO complete in the 30 minutes.

Post results to comment cards and our comments.

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How do I start CrossFit - a discussion to be continued in our forum

When you look at all the CrossFit workouts you see online, starting a program as intense (and effective) as this can be pretty overwhelming. This article is designed to give you a little advice on where to start at our facility:

After reading click HERE to discuss or ask questions.
How to start CrossFit?

Depending on your current fitness level, age and experience, success with any conditioning program often depends on how you begin....(click on "read entire article")



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Benchmark Monday

CossFit and Fearless meets:

FRAN!!!
21-15-9

Thrusters (95/65)
Pull-ups


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Fearless Boot Camp!

Fit and Fearless presents:

Fearless Boot Camp!

A 6 week program designed to get you ready for summer!!!

Click on the link to learn more & register:



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Wednesday CrossFit w/ Jake

Core Strength WoD
4 rounds for time:

10 Thrusters (115/95)
20 KB Swings
30 MB slams

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CrossFit Benchmark Monday

'Cindy'
AMRAP 20 Minutes
5 pull-ups
10 push ups
15 Squats

Post results to benchmark cards

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CrossFit 5:45 w/ Jake

Time to Run!!!
3 rounds for time:

400m run
5 burpees
15 pull ups
25 squats

Then...
3 rounds 1 minute on - 1 minute off
max reps push ups


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Benchmark Mondays

Fight Gone Bad!!!
This workout has a total of 3 rounds. Members will perform max reps in one minute at each of the 5 stations of the round. Once 1 round is complete (5 stations), members will receive a 1 minute break. The clock does not stop or reset during the entire workout.

Sumo Deadlift Highpull (75/55)
Wall Ball (20/14)
Box jumps
Push Press (75/55)
Row (calories)
rest 1 minute



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5:45 CrossFit w/ Jake

3 rounds

2 minutes max reps/calories of:
Hang Clean (75/55)
push ups
row (calories)

rest 1 minute between rounds


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Benchmark Mondays “Karen”

Karen:

150 Wall Ball Shots (20/14)


Compare to: 12/3/09
Taylor rx - 9.23
Walt rx - 10.22


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CrossFit w/ Jake 6:00 pm

NIce Swings Joey!

TABATA

4 rounds
20 sec 1-arm swings (right arm)
10 sec rest
20 sec 1-arm swings (left arm)
10 sec rest
20 sec Front Squats (right arm)
10 sec rest
20 sec Front Squats (left arm)
10 sec rest
20 sec Push Press (right arm)
10 sec rest
20 sec Push Press (left arm)
10 sec rest
20 sec Snatch (right arm)
10 sec rest
20 sec Snatch (left arm)


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CrossFit 5:45 W/ Jake

Rosen's first WoD with us. Great Job!!!

3 rounds for time:

15 Thrusters (95/65)
200 singles

Skill session: Double Under


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Benchmark Monday: “Barbara”

5 rounds for time:

20 Pull-ups
30 push ups
40 Sit-ups
50 squats




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Am I Getting Better?

Crossfit WoDs are intense, functional, and CONSTANTLY VARIABLE!!! You never know what's coming your way on a given day. So how do you know if you're getting better, faster, stronger, or more efficient?!?!?!
Journal every single WoD you do!!! Write down your time, the weights or modifications used, and any comments on technique that needs to be refined.
You can do this in a number of ways:

1. Create your own blog
2. Use the WoD journal we provide in your notebooks
3. Spend $.70 on a Mead journal.

This practice can seem kind of tedious, but it will give you an amazing visual of your strengths and weaknesses. Take it with you, and when you can't make it to the Box, try to beat your time on an old WoD!


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