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

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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***

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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!!

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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

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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!

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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.

 

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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!!

 

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November 1, 2011

WE HAVE A REPEAT WORKOUT TODAY. REMEMBER TO BRING YOUR JOURNALS. 

Reminder: Halloween’s make-up class is Tuesday, November 1st at 5:00pm.

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October 28th, 2011

Workout:

Run 1/2 mile

15 deadlifts

50 sit-ups

**you will complete 3 rounds**

Reminder:

NO CLASS ON HALLOWEEN.…WE WILL MAKE IT UP THE NEXT NIGHT, TUESDAY, NOVEMEBER 1ST.

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October 26, 2011

Nancy Raineri at the top of a great lookin' push up!!

Technique: Sumo High Pull Deadlift

Workout: 

10 Sumo HP

15 Wall Ball

**Complete one round at steady pace….get your time….on 2nd round you will try to get a faster time, on 3rd round you will try for an even faster time…4th round you will try for an even faster time…you will then repeat this sequence again…total of 8 rounds. You will have 30 seconds rest in between each round…one minute rest after round 4**

 

Deadlift: …..Just a little extra info! (I think it is important you guys know why we are doing these lifts!)

 

This is such a simple move, but does so much for us! The deadlift has an amazing capacity to increase your strength from head to toe. Don’t let the word “dead” skew your perception of the lift.

 

In its practical, functional sense, the deadlift is the safe and sound way any object should be lifted from the ground. Proper technique must be used…for several reasons: safety, engaging proper muscles, and the potential to lift heavier weight. The heavier your deadlift becomes, the better your other lifts become, the better your running becomes, etc. Don’t be afraid to lift heavier, just do it with safety and mindfulness. The benefits are amazing! You really are able to lift a lot more than you think…mainly due to the whole-body nature of the movement and the set up of the body during the movement. Just be smart about it. Actually, done properly, no other lift will protect the back from the potential injuries of regular life and sport.

 

The following are some points to remember when doing the lift. Try to stay aware of them while working out!

 

  • Feet directly under hips
  • Grip right outside hips
  • Arms stay as straight as possible..Triceps engaged
  • Keep chest lifted
  • Brace core (pull ribs in and down, engage lats, tight back)
  • Keep muscle tension in legs (engage hamstrings, glutes)
  • Keep weight in heels
  • Keep bar close to the legs and also have it travel in a straight line

 

 

 

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