Applied Pilates
rss 2.0 feedCFW Opening Day WOD 1. Sarah, determined not to stop.
Today's Workout
For time:
3 x
run 400m
15 DL
10 Front Squats
5 push ups
Cash Out
3 x 1 min hover
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Overhead
Rest
Making it happen
What works is work
The Paleo Solution
Chronic Cardio
Believe
Full Strength
rest
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First Few Reps
posted by: CFW • Friday, November 20, 2009
Sometimes you just need to try a little harder. When going from one station to another in a workout like today's, don't rest between stations. If you need to catch your breath, do it after you have knocked over the first few reps of the next station. If you train your brain to do this every time, your body will respond. After all, it is the mind that controls the body.
CFW Opening Day WOD 1. Sarah, determined not to stop.
For time:
3 x
run 400m
15 DL
10 Front Squats
5 push ups
Cash Out
3 x 1 min hover
CFW Opening Day WOD 1. Sarah, determined not to stop.
For time:
3 x
run 400m
15 DL
10 Front Squats
5 push ups
Cash Out
3 x 1 min hover
1230 PM Class Friday 20th November
posted by: CFW • Thursday, November 19, 2009
Midday class is cancelled. It is going to be a hottie!
Check out the changes in the timetable. We have more night time classes starting next Monday 23rd November.
5 weeks until Christmas...work hard to play hard.
Check out the changes in the timetable. We have more night time classes starting next Monday 23rd November.
5 weeks until Christmas...work hard to play hard.
Jump
Today's Workout
21, 18, 15, 12, 9, 6, 3
DB push jerk
box jumps
SDHP
B: 15
G: 12.5
Cash out:
Tabata squats
8 x 20 seconds on / 10 seconds off squatting. Record reps per round. Lowest rep count is your score.
Picture Perfect
posted by: CFW • Wednesday, November 18, 2009
So you have been CrossFitting for a while, loving it (in a love/hate kind of way), and you want to share the joy and encourage friends to give it a go. A friend asks '...so what is CrossFit?' Hmmm...
You don't want to sell it short '...well we jump on boxes and do handstands...and olympic lifting...and running...?'
You don't want to scare 'last week we did a workout that was so hard I nearly threw up...'.
You don't want to confuse 'yeah, I got my Annie time below 10 minutes, but my cleans need a lot of work... they are rubbish at the moment...'
If you are stuggling, point them towards this video while you work on your 'elevator pitch'.
3 x
Row 500m
21 Wall Ball
15 OHS
9 Push Ups
Cash Out:
30 perfect push ups
You don't want to sell it short '...well we jump on boxes and do handstands...and olympic lifting...and running...?'
You don't want to scare 'last week we did a workout that was so hard I nearly threw up...'.
You don't want to confuse 'yeah, I got my Annie time below 10 minutes, but my cleans need a lot of work... they are rubbish at the moment...'
If you are stuggling, point them towards this video while you work on your 'elevator pitch'.
Today's Workout
3 x
Row 500m
21 Wall Ball
15 OHS
9 Push Ups
Cash Out:
30 perfect push ups
Power Clean
posted by: CFW • Tuesday, November 17, 2009
The Squat Clean from Patrick Cummings on Vimeo.
Today's Workout
5 x
50 Sit Ups
20 Dumbbell Power Cleans
B: 17.5 G: 15
Cash Out
4 x 30 sec handstand
Goal Setting
posted by: CFW • Monday, November 16, 2009
We love goals. They keep us on track, and heading in the right direction. At the end of a workout, if we have time after the Cash Out or INSTEAD of the Cash Out we work on our own goals. Pull ups, muscle ups, double unders, hand stands, strength work.
Writing your goals down somehow makes them more real. Marking them off is a great feeling.
Angie
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Cash Out
3 x max hold back extensions
Writing your goals down somehow makes them more real. Marking them off is a great feeling.
Today's Workout
Angie
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Cash Out
3 x max hold back extensions
Rest
posted by: CFW • Sunday, November 15, 2009
Rest when you need it.
World Wide WOD
posted by: CFW • Saturday, November 14, 2009
We are in Texas this week, box jumping again. There is a fantastic affiliate here - CrossFit Central. We love their spirit of community and friendly competition. The athletes look awesome and their WODs are fantastic. Thanks guys!
Today's Workout
Stolen 091021
For time:
21 Pull Ups
20 DB Deadlifts
19 Box Jumps
18 Pull Ups
17 DB Deadlifts
16 Box Jumps....
* Continue same order down to 1
Cash Out:
30 Thrusters
B: 40 G: 30
The long weight…
posted by: CFW • Friday, November 13, 2009
Our bumpers arrive next week...we cannot WEIGHT!! Soon we will be all deadlifts and backsquats, squats and snatches. In the meantime we are chewing through some benchmark metcon workouts and a few suckie 'mono' endurance workouts too. This one is particularly savage. Go faster than you want to...then again...faster.
Jed catches the smallest patch of shade. Hard to believe it is snowing in places...
5 x
row 500m
run 400m
Cash out:
30 deadlift/burpees
Jed catches the smallest patch of shade. Hard to believe it is snowing in places...
Today's Workout
5 x
row 500m
run 400m
Cash out:
30 deadlift/burpees
Get fit doing squat
posted by: CFW • Thursday, November 12, 2009
Simple, effective, free. What is not to like?
50 squats
50 box jumps
40 squats
40 push ups
30 squats
30 burpees
20 squats
20 pull ups
10 squats
10 burpee box jump pull ups
30m of 'inchworms'
Today's Workout
50 squats
50 box jumps
40 squats
40 push ups
30 squats
30 burpees
20 squats
20 pull ups
10 squats
10 burpee box jump pull ups
30m of 'inchworms'