Brendan’s early morning crew having a little pre 4/1 fun. You can always count on these ladies to set some impressive times to shoot for.
Workout: “Tabata Torture”, using the Tabata protocol with ,descending rounds (8,6,4,2) resting 3 minutes between each exercise, alternate between:
Tabata rowing and Tabata Thrusters
Ok, it really was’nt sunny the whole time, but it makes a good caption.
Workout: 5 rounds of
1-power clean, 3-push jerks, 2 front squats, sprint 50 yards
Complete this complex 5 times as fast as you can. Then rest for 2 minutes before starting again.
This a variation of Tony Budding’s “2 minute defense”, it provides an excellent stimulus and should be a workout that is revisited from time to time as strength improves.
We tried to come up with a clever caption for this, but we could not agree on one. Actually we can’t say enough good things about Greg, he is probably one of the nicest guys you will ever meet and he always greets you with a smile. And he’s an awesome athlete, even while recovering from knee surgery. Keep an eye out for Greg on an episode of Dirty Jobs.
Workout: as many rounds in 30 minutes of
run 200, 20 db deadlifts, 20 sit ups, 10 dips
What do you do on a Friday night after a workout? At CFNSC, you fire up the grill and eat some food. This Friday night (3/28/08) after the 6pm class we will fire up the grill, eat, hang out and enjoy the community. So bring your meat, drink and whatever else you need and let’s start a monthly tradition.
Workout: For Time
“Dating Sage”
5 rounds of - 10 snatches, 15 pullups, 20 thrusters
Dutch and Matt of CrossFit A&M, thinking about a 3am snack (they chose Fatburger) in Las Vegas. You guys need to make a trip out to Santa Cruz….soon.
While we’re on the subject of food… it’s going down this Friday night, rain or shine. We are going to fire up the grill, so bring your choice of real meat and your favorite beverage. The shenanigans ( I mean festivities) will get started around 6:45 or 7:00. So if your not at LegoLand or a George Strait concert, we’ll be at the gym.
Workout: double duty
First; 5 x 5 front squats
then; 7 rounds of - 7 box jumps (big), 7 k2e, 7 burpees
Sometimes it’s best to just ignore it and do your own, MUCH more relaxing workout. Dan and Lucy, with their latest victim.
Workout: max rounds in 20 minutes of
15 KBS, 30 double unders ( go heavy on the KBS)
So there is some talk of having a BBQ at the gym Friday night, who’s in?
The human body is divided into 3 planes, the sagittal, frontal and tranverse. Which one of these best describes the ideal position of the bar during and overhead squat?
Workout: “Nancy”
5 rounds for time of - run 400m, 15 OHS ( men use 95#, women use 65#)
Workout: as many rounds in 20 minutes of
row 250, 7 BW benchpresses, 1 rope climb, 4 HSPU’s
This is the latest addition to our box. The Throwdown cage panels are installed and ready for some action. See you on the mat for some mma conditioning.
Workout: Have Fun
Practice a hobby or learn a new one, it does’nt matter what it is as long as you are having FUN.
