AMRAP in 15:00 of:
3 deadlifts 185/120#
6 push-ups
10 double unders
Post to comments
155# Robbie trying to finish up "The Bear" with 135#. He made it!
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Clash of the Titans. Gray Taubes vs Dr Oz
There is a part two to this. You can click on it at the end. Can anyone tell me what is wrong with Dr. Oz's arguments?Complete 5 rounds of:
7 cycles of:
Hang power clean
Front skwat
Push press
Back skwat
Push press
Add weight every round. Rest as needed. You may not put the bar down during the cycle.
Post to comments
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
Post to comments
Top trainer Jillian Micheals teaches us the Kettlebell swing. OMG don't look!
Okay First off, kettlebells are made of metal not rubber or plastic. If you are swinging a kettlebell like this, you are doing it wrong. That last little version of the swing she "invented" is likely to land you in the hospital. Of course if you are doing it with a "plastic" kettlebell you will probably be fine but then what is the point of swinging a plastic kettlebell that weighs about 5 pounds.
5 rounds of
1:00 hang power snatch 75/55#
Rest :30
1:00 wall balls 20/14#
Rest :30
Post to comments
Who loves "toes to bar"?
This is the last week of the Paleo Challenge. We will be re-checking all our benchmarks. Make sure you allow time in your training schedule to get in and get them done.
8 rounds for time of:
Run 150 meters
4 Deadlifts 275/ 180#
Post to comments
21-15-9 reps of:
Kettlebell snatch 24/16kg
Burpees
Post to comments
3 rounds for time of:
15 toes to bar
10 deadlifts 225/155#
30 double unders
Post to comments
One tough dude! At 59 years old Greg is hoping to compete in the first ever Masters Division at the Regional Games and earn a spot competing at the CrossFit Games in Aromas
400 meter sprint x 2. Rest :45 between efforts
200 meter sprint x4. Rest :30 between efforts
100 meter sprint x 6. Rest :15 between efforts
Post to comments
Courtney smashing her deadlift PR
For time:
SKWAT clean and jerk.155/100# 30 repsPost to comments
Brad jumping the 30" box in yesterdays WOD
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
We are almost at the end of the Paleo Challenge. Next week we will be re testing all our body comp, metcon and strength measures. Everyone will also need to have the blood work tested again.
How many of you will be sticking with the Paleo Diet at the end of the Challenge?
5 rounds for time of:
Ohwpl 20 steps 45/25#
12 pull-ups C2B
7 boxjumps 30"/24"
Post to comments
This weekends Developmental Weightlifting Meet was huge success and a lot of fun. We are planning on doing one of these every couple of months so make sure to sign up for the next one.
Rosanne won the 53kg weight class with a 43kg snatch and a 57kg clean and jerk for a 100kg total.
Amy won the 58kg weight class with a 35kg snatch and a 48 kg clean and jerk for a 83kg total
Lucinda won the 63kg weight class with a hard fought 53kg snatch and a 65kg clean and jerk for a 118kg total.
V won the 69kg weight class with a solid 50kg snatch and a 70kg clean and jerk for a 120kg total.
Sid edged out Mike by one kg to win the 77kg class with a total of 157kg
Paleo showed an old dog can learn new tricks with his 165kg total to win the 85kg weight class
John did a great job at his first meet with a 110kg total to win the 94kg weight class
Tim used some questional tactics to get inside Keith's head to win the 105kg weight class with a 97kg snatch and a 130kg clean and jerk.
Great job everyone. Eric took some great video. You can download it here
January 11th. Click her for more info
Weightlifting Clinic
Program Design: A Strategy for Excellence
Saturday January 30th, from 12 noon to 3pm
An afternoon of weightlifting and exploring program design. Maximizing performance in weightlifting does not happen by accident. Evaluation, planning and responding effectively to changes in performance are all important features of a good program.
In this hands on clinic we will explore some of the basic concepts behind successful program design. Learn how to organize your workouts so they are consistent with your short, medium and long terms goals.
$35 register via paypal
$50 at the door.
HKC KETTLEBELL CERTIFICATION WITH ANDREA DUCANE
Saturday April 3rd
Thank you for allowing me to train with you this summer. Being a
football player at a Division 1 level I obviously want the best
workout available to increase my performance. I have been doing
conventional weightlifting for since I can remember and recently have
not felt like it was increasing my performance as it should. Coming to
Crossfit has been amazing. The high intensity workouts have made me
more mentally tough, physically stronger, and able to endure more.
Thank you for bringing me in, I believe in Crossfit all the way.
Waylon Lolotai
Defensive end
University of Hawaii
My daughter and I started Crossfit 1 month ago, I already feel an increased sense of strength. I've always been physically active, growing up as a competitive gymnast and lately an avid runner. Tim's ability to push me through the mental and physical boundaries of each and every Crossfit class is incredible. I have also been participating in the Kettlebell program and Tim has made it constantly challenging, exhausting and exhilarating all at the same time. I love the fact that he is always on the lookout for proper form and is quick to correct you if need be. He continues to push us to work hard, use good form, and never forgetting to tell us that we are doing a good job. Thanks for the motivation, support and the extremely challenging workouts.
rosanne - Louisville, CO USA
