• 31Oct

  November 1, 2011

  playground 5 Comments

  Snatch Work

  Perform the Burgener Warmup

  Overhead Squat 3 sets 3-5 reps @ at least 50% of max OHS (move quickly to warm up, approx every minute on the minute)

  Snatch Balance 3 sets 3-5 reps @ 30-60% max Snatch (move quickly to warm up, approx every minute on the minute)

  Hang Snatch 3 sets 1-3 reps @ 30-60% max Snatch (move quickly to warm up, approx every minute on the minute)

  Snatch Singles 1-1-1-1-1 (rest in between as needed)

  Forget your ego today.  You do not have to make it all the way to snatch singles.  If you or a coach finds an area you’d like to stop at and work on, do so.

  Click here for  a video of the Burgener warmup

  Click here for a video of corrections in the Burgener Warmup

• 30Oct

  October 31, 2011

  playground No Comments

  HAPPY HALLOWEEN!

  THE 9AM class will start at 9:30 tomorrow, sorry for the delay. The kids have a delay at school.

  2011 Crossfit Games  Week 2

  Complete as many rounds and reps as possible in 15 minutes of:
  9 Deadlifts (155lbs / 100lbs)
  12 Push-ups
  15 Box jumps (24″/20″)

• 27Oct

  October 28, 2011

  playground 12 Comments

  HAPPY BIRTHDAY COACH LAURA!

  WOD:

  

  Suzy rocking the kip.

  Deadlift

  5-5-5-5-5

• 26Oct

  October 27, 2011

  playground 9 Comments
  

  Another Oregon Track Athlete- Mac Wilkins

  HALLOWEEN: NO 4:30, 5:30 OR 6:30 CLASS

  NOVEMBER 9TH: NO 9 AM CLASS

  WOD: Prowler Push
  1-1-1-1-1-1-1

  Each “rep” is a push of 50 feet.If the sled stops at all, it is a no rep.Go for max weight.

  Post weights to board.  Note the prowler itself starts at 106 lbs.

  There are 10 physical skills that Crossfit uses to discuss fitness.   Some sports lend themselves to requiring a greater balance of all of them while others are loaded much heavier in specific domains.   This is Mac Wilkins.  I don’t know much about throwing events but I think he looks pretty balanced.  He was on the same team as “Pre“, scored points like a madman for the team, held world records and is an Olympic Gold Medalist.   Though we chose our sports based on what we enjoy, how would improvement in any/all of these areas help us?  Where are you lacking?

  1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
  4. Flexibility – the ability to maximize the range of motion at a given joint.
  5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – The ability to minimize the time cycle of a repeated movement.
  7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
  8. Agility – The ability to minimize transition time from one movement pattern to another.
  9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
  10. Accuracy – The ability to control movement in a given direction or at a given intensity.

  ref: Crossfit Journal “What is fitness?” free download.

• 25Oct

  October 26, 2011

  playground 3 Comments
  

  "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine

  WOD:

  7 Rounds

  Run 400m

  Rest 2 min

  Post time of each 400m run

   

  Things to note:

  October 31, 2011 – no 4:30, 5:30 or 6:30PM classes

  November 9TH – No 9:00AM class

• 24Oct

  October 25, 2011

  playground 6 Comments
  

  Man-Hands Tom settin up for a jerk.

   

  2011 Crossfit Games Open Week 3

  Complete as many rounds and reps as possible in 5 minutes of:

  Squat clean and Jerk (165lb /110lb)

  In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
  http://games.crossfit.com/compete/workouts/squat-clean-jerk

• 23Oct

  October 24, 2011

  playground 4 Comments
  

  Playgrounder Jodi Blyler is a flash mob monster!

  WOD:  ”Bradshaw”
  10 rounds for time of:

  3 Handstand push-ups

  225 pound Deadlift, 6 reps

  12 Pull-ups

  24 Double-unders
  U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

   

  Class Schedule:

  Monday, October 31st – Halloween – No Evening classes

• 20Oct

  October 21, 2011

  playground 5 Comments

  

  WOD:

  Back Squat 10-8-6-4-4-2-2-1 (rest as needed)
  Full Range of Motion Pushup 3 sets max rep (rest as needed)
  Full Range of Motion strict Chinups 3 sets max reps (rest as needed)

• 19Oct

  October 20, 2011

  playground 4 Comments
  

  Cindy crankin some hamstring tension prior to set up.

  WOD: Swings ‘n Sprints

  10-9-8-7-6-5-4-3-2-1
  KB Swings (2 pood/1.5 pood)
  Sprint 40 meters

• 18Oct

  October 19, 2011

  playground 16 Comments

  WOD:  Mile of Burpee Pullups

  

  Congrats Dollie and Josh!

  You must run a mile and do 100 burpee pullups.  You pick how you partition the distance – for example

  100 meters and  6-7 pullups x 16 rounds,

  200 meters and 12-13 pullups x 8 rounds

  400 meters and 25 pullups x 4 rounds.

  16 meters and 1 pullup x 100 rounds

« Previous Entries