Saturday, 09.04.10: Saturday Team WOD to Wrap-up STP!

Team WOD

This Looks like the perfect team workout to wrap-up Share the Pain.  The WOD is designed to introduce (or reinforce) the functional movements of CrossFit.  Everyone come on out and do it!

25 Back squats, 25 Front Squats, 25 Overhead Squats

Run 400 meters

25 Shoulder Press, 25 Push Press, 25 Push-Jerk

Run 400 meters

50 Squat Clean

 Run 400 meters

50 Snatches

Run 400 meters.

This workout introduces critical, functional movements of unrivaled impact. Introducing these essential movements under near zero loads places enormous demands on accuracy, coordination, balance, and flexibility that are all to often brand new to the athlete. The skills developed with these stick exercises pave the way for safe and super efficacious participation in the most important training stimuli known, weightlifting. Not the junk of bodybuilding but the real stuff.

                                                                                       -Greg Glassman, Founder of CrossFit

Thanks to all of you who invited friends and colleagues to Share the Pain.  What could be a better gift, than the gift of Elite fitness?

Nice turnout this morning, especially at the 8 am class.  I guess everyone felt bad for poor Scott M!  

Del killed on time Rx'd at 7 am, while Sean was absolutely amazing at noon, his running was CRAZY! Scott F and Dylan went hardcore with 45 lb plates for the lunges and 70lbs on the KB swings.  Of course Monika also carried a 25 lb plate overhead on the lunges, and Leslie did a 15 pounder for her lunges. I typed this from memory as we had no picture of the board tonight.  Sorry to those of you who excelled in the evening classes and anyone I overlooked.  

A few notes.  

We're revving up for the Fall LeanOut challenge AND our 6 week running class.  The two of these combined will help bring about miraculous changes!  I very much encourage everyone to consider one, or better both, of these challenges.  Write on the White-board the time you think is best for you to do the running course. 

Our intrepid WWS teams are heading to CrossFit Initiative next Saturday (9/11) to compete in our first match.  Wish us luck!

Friday, 09.03.10: Run/Lunge/KB

This Monday, September 6th, is Labor Day.  

Since it's a holiday we're going to have only a 7 a.m. class and a 6 p.m. class.  We WILL have Elements classes available for new members at both times!  Enjoy the long weekend.  

Day 2 of Share the Pain, tell everyone you know!  

4 Individually Timed Rounds

 400 Meter run

50 Meter Walking Lunge

15 Kettle-bell swings 53/35

So . . . how did that extra 5 minutes treat everyone who did the early morning and noon WOD?  As an onlooker it sure SEEMED to add a whole new dimension.  A shout to the girls at noon class.  McMonika and Whitney were awesome on those Wall-balls (you know how FAR McM has to throw that thing?).  Also, Scott M did a nice job at 8 am, even though he was all by himself, way to go Scott!  Robin beat her old score by well over a complete round, while Monika and Rosie dazzled as always.  It's good to see Lynne, Bruce and Daunelle's names back on the board.  We hope all the visitors enjoyed the experience.  Thanks to all of you who invited people!

Thursday, 09.02.10: Share the Pain!

Today is the first day of Share the Pain.  Let's show them how we do it CrossFit style!

Well . . . I had Pull-ups all set to go and Tom called and asked for mercy to those of you who'd torn you hands up on Angie, so we relented.  We're going to bring back a fun WOD from last month.

15 minute AMRAP

Box Jumps 20/16

Wall balls

20/14

Burpees

Most of you remember how this goes; 1 rep of each, then 2 reps of each, then 3 etc., until 15 minutes is up.  Good Luck!
 

Some great efforts today!  Kate M got her first WOD as Rx today, way to go!  Scott F, Sean, Tom, and Brenton all were under the 8 minute mark Rx.  Congrats to Rosie who also did the WOD Rx and had an 8:36.  Wow!  I predict we'll see this WOD coming around again, everyone seemed to get fired up for it.

We had a great time at Heavenly's Health and Wellness Fair on Wednesday.  We talked to a number of the employees and enjoyed the whole 'scene'.  Liz, Matt and Tim all gave a pint of blood at the blood drive and  because I'm a nice guy I won't say anything about Matt getting woozy.  Suzi, Monica R and Del all swung by for a varying amounts of time.  Thanks to all of you who stopped in, it was a good day!

TEASER The fall LeanOut Challenge is just around the corner.  We MAY have a big surprise.  More to come!!  

Also, we're revving up the 6 week running course.  We're thinking Monday and Wednesday at 5 pm.  Any other ideas?  

Comment here or on the forums.  

http://www.southtahoecrossfit.com/forum

Wednesday, 09.01.10: Bench Press/Metcon

Shameless promo!  

We are going to be at Heavenly's Health and Fitness Fair tomorrow from 10am-4pm.  If you have a little extra time, come on by and help with a demo (we're taking some boxes, kettlebells and other goodies) or just expound on the wonders of CrossFit! Oh yeah, they are having a blood drive too, maybe you can part with a little bit of the red stuff!

Bench press:

4 sets of 3 reps at 80% of your 1 rep max.  

Everyone MUST have a spotter at all times.   Let's be safe.

Metcon- 21-15 -9 of the following:

Med ball clean wallballs 20/14 lbs

Bumper plate burpees 35/25 lbs 

No, your eyes are not playing tricks.  The movement for the wallballs is preceded by a clean with the medicine ball.  And yes, the burpees will be done with a plate.  Matt introduced this to one of the noon classes last week.  You're gonna love it, I promise.  The trainers will go over the movements, so don't fret!

So, anyone else's hands get trashed today?  This is Melissa B's palm post Angie, ouch!

We're getting very excited about the upcoming fall paleo/zone Leanout!  We encourage everyone to participate, even if you don't need to lose inches or weight.  The real goal of this challenge is to help all of us reconsider what we're putting in our bodies and to make lasting lifestyle changes around food.  As most of you know CrossFit's pyramid has nutrition at the base.  This is because it is the MOST important factor not only in looking better, but performing better.  Jill and Suzi are working hard to get all the info up on the forum.  Make sure you go there and check it out!  http://www.southtahoecrossfit.com/forum

In addition we are going to get our 6 week Endurance running clinic going very soon.  We got 4 brand new metronomes in (to help with running cadence) and Katie J, was good enough to print up some materials for us.  Stay tuned for more!

Tuesday, 08.31.10: Angie

Angie

For Time:

100 pull ups

100 push ups

100 sit ups

100 squats

No partitioning. You do all 100 pull ups before moving on to the push ups etc.  

Nice job by Jason and Scottie F on their back-squats this morning, and a big pat on the back to Dougie V and Blake this afternoon.  Notables for the girls were Liz, Juliana, Rosie and Katie.  Good work all.  

Del killed with a 7:32 on the rower (and I hear he could have gotten an even lower time), but Brandon came through at 6 pm and stole the show with a 7:23.  Wow!  Ian"s 7:36, Jason's 7:37 and Erik's 7:52 were also very good.  A number of girls were in the 8's which is commendable.  

South Tahoe CrossFit has fielded 2 teams for the Weekend Warrior Series.  We will be having a couple of the competitions here at our box.  This is good fun competition between affiliates for a good cause, as some of the sign-up fees go to Wounded Warrior.  Come on out and root us on!  We'll let you know more as things develop.

Also, FGB V is September 25th.  Get on the website (widget is on the right-hand side of this blog) and sign-up.  Good fun, and once again, for a good cause.

Remember, the Paleo Challenge and 6 week running clinic are coming!  Jill is taking the lead on this, we'll have more up soon.  I DO know that the forums will have all kinds of good stuff related to these events.  Check it out!  http://www.southtahoecrossfit.com/forum