11/24/2010
overhead press 1-1-1-1-1
push press 3-3-3-3-3
push jerk 5-5-5-5-5
*If you are new to push jerk or they lack proficiency, instead of the 5's you will be simply working form on this move today
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Nov 242010
Nov 222010
11/22/2010
"Gobbler"
4 courses for time:
50 meter farmers walk
50 double unders
50 virtual shovelers
50 ab mat sit ups
*go as heavy as possible on the farmers walk
ITS OFFICIAL!!!! The application for CrossFit affiliation has been accepted! There are a few formalities that I have to get through related to Insurance, website and some paperwork, but once all this stuff is complete we will officially be "Trailhead CrossFit"!!!!!
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Nov 192010
11/19/2010
4 rounds for time of:
run 400 m
95lb SDHP, 25 reps
25 ab mat sit ups
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Nov 172010
11/17/2010
Front Squat 3-3-3-3-3
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Nov 152010
11/15/2010
AMRAP 20 minutes
15 kettlebell swing
15 push-ups
25 squats
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Nov 122010
11/12/2010
Death by Wall Ball
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Nov 102010
11/10/2010
4 rounds for time of:
run 400 meters
50 squats
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Nov 072010
11/8/2010
For time:
50 supine pull ups
50 push ups
50 squats
50 double unders
50 kettle bell swing
50 ab mat sit ups
50 push press @ 45 lbs
50 burpees
50 walking lunge
50 max height jumps
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Nov 062010
11/6/2010
Open Gym
Great work today everyone. Keep coming to the open gym or "ISASH" with great ideas on things to work on. This week I had asked Shaun to come up with ONE goal that he had in the fitness world. I told him it could be anything at all from trying to do a given number of thrusters unbroken to running a 400 meter in as short a time as possible…there were no limits! Today he came to me with SEVERAL outstanding ideas; some achievable in the short term, others in the long term. I want everyone to come up with some sort of fitness goal. It can be a lofty goal or something just barely out of reach. Let me know what it is and we will start in immediately on realizing and exceeding that goal!!
Shaun giving it the "old college try" at his first L-Sit!!
Nov 052010
11/5/2010
4 rounds for time:
25 squats
25 russian swings @ 35 lbs
25 ab mat sit ups
12 sledge strikes RH
12 sledge strikes LH
Kara having a great welcome back workout with the 16 lb sledge!!