WOD, 10/16/09: Five rounds for time of: 135 pound Hang squat clean, 15 reps 30 Push-ups Announcements: 1. The SCF Happy Hour (you don’t have to drink to be “happy”) will be at Humphrey’s across the street immediately following the conclusion of the 6:30 pm class on 10/30/09.  ALL ARE WELCOME.  What’s better than talking [...]Continue Reading

WOD, 10/15/09:   “Gripler Cripler” 5 Rounds 100m Run 10 one arm KB Swing to Shoulder Height     (5 each side, 1 pood for men) 20 Knees to Elbow 20 Pull Ups “Those aren’t real PULL-UPS!”  Ahhhhhhhhh…the CrossFit kipping pull-up critique.  We have been criticized time and time again for the kipping (gymnastic-style/swinging pull up). [...]Continue Reading

WOD, 10/14/09: “The CrossFit Total”  1 Rep. Max Back Squat 1 Rep Max Shoulder Press 1 Rep Max Deadlift You will have three attempts at each lift to get to your HEAVIEST load.  At the end, you add the weight from the three lifts and that is your CrossFit Total.  Failed attempts count as one [...]Continue Reading

Work up to max bench press. Then… “Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dips (if you perform bench dips, the rep count doubles-42, 30, 18) WOW!  Two days in a row Coach Glassman (founder of CrossFit) has launched killer “girl” WODs at us.  ”Elizabeth” is another benchmark CrossFit WOD that we have done in the [...]Continue Reading

WOD, 10/12/09: “FRAN” 21-15-9 Thrusters (95/65) and pull-ups She’s back…nothing brings on the “bubble-gut” more than these four letters: F-R-A-N!!!  At CrossFit, no one will ever ask you what your IQ or GPA is, or how much money you make a year, but one question that is often asked that involves a numerical response is: [...]Continue Reading

So LP goes away and gives me the okay to blog. What was she thinking! I mean honestly, was I really supposed to behave…..the answer in NO!!! Because, chances are it’s gonna be a long while before I get to blog again. So let’s have some fun! So like most PR’s…..I’m gonna start with a few shout outs!!!!  [...]Continue Reading

WOD, 10/9/09: Complete as many rounds in 20 minutes as you can of: Row 250 meters (200 meter run) Sumo deadlift highpull 95/65 pounds, 21 reps Pull-ups 15 reps Never could I imagine something more gratifying than to personally set a record…to go from a 315 lb deadlift to 325 made me ‘glisten’ all day [...]Continue Reading