Feb. 1st, 2012

Rachel Opsahl hitting the stairs!

Brigid Cope, Jon Newton, Rachel Sweitzer (Anna in the background)

Super impressed with the power cleans this week!!

Reminder: Tim will be teaching class on Thursday and Friday due to a doctors appointment. I have given him the workouts and told him what weights to use….so don’t try to go lower!! (ha, ha)

Workout #1:

7 Shoulder Press

14 Dumbell Swings

7 rounds

Strength: deadlifts

Workout #2:

Run 1/2 mile

15 deadlifts

50 sit-ups

3 rounds

***deadlifts are 70-80% of max

January 26, 2012

Jim Wilson....first Sumo Deadlift High pull!

Michelle Keefe...great smile!! Probably glad she is finished!

ANOTHER GREAT WEEK!!

You guys continue to surprise me every workout! Those times on the “50′s” workout were outstanding!!

Workout: (three shorter FAST WODs)

1.) 7 pull-ups…..7 push press…..7 rounds

2.) 20 mountain climbers……10 air squats……7 min AMRAP

3.) 7 wall balls….7 push-ups…7 min AMRAP

***See you there***

January 23, 2011

Check out this commercial….you guys are part of something really special and really growing!!

New CrossFit Commercial with Reebok

This is another great link….WATCH IT!!

Inspiring informational CrossFit video…a must watch!!

See you tonight!!

January 18th, 2012

You go girls!!

Look at the depth on that squat!

You guys did a great job for this first workout back!! I know it is difficult….but you guys continue to show your best stuff in these workouts. This is what it is all about..reaching your potential with the opportunity given!! Embrace the sore muscles!

Technique: Sumo High Pull Deadlift

Workout:

1..3..5..7..9..11..13..15..13..11..9..7..5..3..1

Sumo HP/Push press/box jump

December 5, 2011

Sylvia tracking her amazing progress!! ...and enjoying the accomplishment of being done!!

 

GREAT SESSION EVERYONE!! WE HAD THE MOST ATHLETES THIS SESSION OUT OF THE HISTORY OF CROSSFIT SSFC!! THE WORKOUTS SPEAK FOR THEMSELVES…AND YOU GUYS ARE TRULY INSPIRING WITH THE EFFORT AND WORK YOU PUT FORTH. GIVE YOURSELF A HUGE PAT ON THE BACK!! 

SIGN-UPS FOR THE NEXT SESSION ARE AT THE FRONT DESK. The morning class times will depend on how many sign-ups we get…so stay tuned. I will be letting you guys know your class times three or four days before the session begins. REMINDER: We will not have class the week between Christmas and New Years…with the exception of one workout during that week which everyone will be invited to!!

Construction has begun on our new space!! I do not have an exact date that we will be in the building, however, it is in our near future!! YEA!! See you all soon. You guys can always bring someone by to try it out….or if you just want to show (brag) to someone as to how much work you can actually do!

November 28th, 2011

Casey Slater doing a Sumo Deadlift High Pull!!

Workout: (repeat….bring your journals!!)

10 Sumo HP

15 Wall Balls

**you will complete one round for time….write your time down and then complete 3 more rounds descending your times each round. 30 sec rest in between each round  (You will add the total time of the four rounds)…you will do this process over again descending four rounds again. (you will add the total time of these four rounds) …..in the last section of the workout, you will take the slowest of the total times (which you calculated from the first two sections) and complete the 4 rounds again WITHOUT any rest….trying to get the total time from above.

I HOPE THIS MAKES SENSE!! IF NOT, DON’T WORRY….IT WILL!!

REMINDERS:

1.) Class is regular this week….except Friday morning, where everyone is invited!! We will meet at the regular spot. IT IS NOT A POOL WORKOUT.

2.) Sign-ups for the next session will be at the front desk on December 2nd.

3.) Next session begins December 19th, 2011. We will not have class the week between Christmas and New Years….however, I will be planning one workout that week that everyone will be invited to attend.

 

November 21, 2011

REMINDERS:

1.) Bring your journals to class!! We will be repeating some workouts and benchmark tests the next two weeks.

2.) Class schedule is regular this week except for Thanksgiving day.

3.) This session has been extended one week due to my illness. We will have class the whole week after Thanksgiving week! All athletes (morning and evening) are invited to the last class which is Friday, December 2nd.  Lets bring on the high energy!!!

4.) The next session will begin on December 19th. We will not have class the week between Christmas and New Years. Sign-ups for this session will be at the front desk on Friday, December 2nd.

SEE YOU GUYS TOMORROW!! BY THE WAY, YOU ALL DID AN INCREDIBLE JOB ON THE LAST WORKOUT…YOUR IMPROVED TIMES WERE AMAZING AND A TRUE SHOWING OF HOW MUCH STRONGER YOU ALL ARE!!