12.12.11.

“Discontent is want of self-reliance; it is infirmity of will.” -Ralph Waldo Emerson.

WOD: AMRAP in 10 minutes of:
10 box jumps, 20″ box
10 KB swings, 1.5/1 pood
10 ring dips

Newbies: As Many Rounds As Possible in 8 minutes of:
8 squats
8 Kettlebell or Dumbbell swings
8 pushups

COACH’S NOTE: Yesterday’s workout was tough for many of us and it […]

By |February 12th, 2011|WOD|0 Comments

2.11.11. Friday

Sweet Quote: “A strong, supple posterior chain creates healthy, long-lasting badassness.” -CFHH

WU: 2 minutes of double-unders. 2 rounds of 5 HSPU/10 good mornings/10 over-under fence. Hamstring prep.

SWOD: 1-1-1-1-1-1-1 Good Mornings
(*Note where bar rests on athlete’s back if you click on link)
NOTE: Form is supposed to “wobble” on 1RM, HOWEVER, COACH WILL STOP YOU IF […]

By |February 10th, 2011|WOD|0 Comments

2.10.11 Thursday

WU: 400m run. Active warmup with Coach concentrating on hip and shoulder mob.

WOD: For time:
100 burpee pullups.

Advanced. 100 burpee pullups. Jumping pullups can be done off of one plate.
Pack. 10 sets of 10 burpees/10 jumping pullups off box.
Pups. 10 sets of 5 squats/5 pushups/5 body rows or ring rows

POST WOD MOB: Hip flexor stretch […]

2.9.11 Wednesday

Sweet Quote: “Winning isn’t everything, but the WILL to win is everything.” -Vince Lombardi

WU: 2 minutes of jump rope. 2 minutes of over box challenge. 5 dips/10 OHS/15 passthroughs. Lax ball in scap and hip prep.
Review: Snatch Balance

SWOD:3-3-3-3-3 Snatch Balance
Rest 2-3 minutes after each 3 rep effort.
WOD: (Today’s WOD brought to you by the […]

2.8.11 Tuesday

Image taken from CrossFit HQ.
WU: 400m run. 3 rds of 5 dips/10 squats/15 pass throughs. 1 minute hollow rock.
Hip and shoulder mob
Review: Weighted Pullup/Thruster.

WOD:
For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

Advanced. Same weights at 9-15-26 rep scheme. […]

2.7.11 Monday

Sweet Quote: “How is freedom measured, in individuals as in nations? By the resistance which has to be overcome, by the effort it costs to stay aloft. One would have to seek the highest type of free man where the greatest resistance is constantly being overcome…” -Friedrich Nietzsche

WU: 2 minutes of jump rope. 2 […]

2.6.11 Sunday

UFC fights last night, Super Bowl today… great day to rest for those of us into that sort of thing.

Coach’s Note:
Congratulations to all of our BootCamp graduates! Improvements on times from first class WOD to last class WOD in just 12 days were amazing!

To all of our CFHH members:
The output and camaraderie when you […]

02.05.11 Saturday and it’s FREE!!!

8:30am every Saturday is a FREE WOD! Come and and see what we are all about!!

Weather will determine the workout today. Come on in and see what is up our sleeve!!

02.04.11 Friday

Hey ya’ll, I missed Ivy on the 30/30 props and wanted to say great job to the only women to complete them all!!! Nice work!
Warm-up:
800m run
3 Rounds of 10 reps
Back X or Good mornings
Knees to Elbows
Walking Samson Stretch
Jumping Jacks
(Hip Prep)

WOD:
For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound […]

02.03.11 Thursday

30/30 Results!!!
Wes, Jeff and David finished all of the movements!! Great job guys! You get out what you put in.
Remember to keep working on your goals this week and every week.

Cue: If you are not getting your kip yet, try touching your feet to the back of your head to start! This will initiate […]