WOD
PCl 50/4 65/3 75/3 80/3 82.5/3, 3 75/3
Cl Pull 80/5 90/5 85/5 90/5,
SQ 50/8 60/6 70/5 75/5x3 70/5
PP 50/6 60/5 70/5 75/5 70/5x2
ABS 100 reps
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17 posts from September 2009
09/30/2009
09/29/2009
WOD
Power Clean+Front.Sq 50/4+4 65/3+3 75/2+1, 2+2 80/1+2 82.5/1+2 80/2+3
Cl Pull (Bkn) 60/6 70/5 80/5 85/5 80/5, 5
F.Sq 50/8 60/6 70/5 75/5x3 70/5
P.Split medium + 5 kg / 6, 5, 5
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++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
David and Randy are doing another clinic on Saturday October 24th. This
one will cover lifting techniques and then a mock competition
familiarize athletes with competition rules for the snatch and clean
and jerk. They will also cover warm ups and picking your weights in
competition. Click on the link under upcoming events to sign up
09/28/2009
WOD
Power Snatch (Bkn) 4@50% 3@6% 3@75% 3@80% 3@83.5%, 3@75%
Snatch Balance 3@60% 3@70% 3@75% 3x2@80%
Snatch Pull (% of Snatch) 5@80% 5@90% 5@85% 5@90%,
Squat 8@50% 6@60% 5@70% 5x3@75% 5@70%
RDL 8@50% 6@60% 5@70% 5@75%
ABS 80 reps
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09/25/2009
WOD
Power Snatch 4@50% 3@65% 3@75% 3@80% 3@82.5%, 3@75%
OHSQ 5@50% 4@60% 3@70% 3@75% 3x2@70%
Snatch Starts (% of Sn) 6@80% 5@90% 5@100% 5@90% 5@100%,
09/24/2009
WOD
Power Clean 4@50% 3@65% 3x4@75%
Clean Pulls 6@60% 5@70% 5x3@80%
Squat 8@50% 6@60% 5x4@70%
Push Press 6@50% 5@60% 5x4@70%
ABS 80 reps
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09/23/2009
WOD
Power Clean + F.Squat 4x4@50% 3x3@65% 2x1@75%
Clean Pulls (Bkn) 6@60@ 5@70% 5x3@80%
Front Squat 8@50% 6@60% 5x4@70%
Press in .Split medium / 6, 5, 5
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09/22/2009
WOD
Power Snatch (Below knees) 4@50% 3@65% 3x3@75%
Snatch balance 3@60% 3@70% 3x3@75%
Snatch pull (pause @ Kn) 5x4@80%
Squat 10@50% 6@60% 5x4@70%
RDL 10@60% 6@60% 5x4@70%
ABS 60 reps
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09/21/2009
WOD
PSn (HB) 50/3 60/3 70/3 75/3 80/3x2
OHSQ 50/5 60/4 70/3 75/3 70/3x2 Maxs
Sn Starts (% of Sn) 80/6 90/5x4 Sn =
Sn PP 50/6 60/5 70/5x4
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There are now weightlifting sessions at 6:30pm Monday thru Friday.
09/20/2009
09/19/2009
Olympic Weightlifting Clinic
Olympic Weightlifting Clinic today at noon
CrossFit Power Output
CrossFit Power Output
Body Fat and Perf Log
Testimonials
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
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