12.28.10 Tuesday. Squatting Is Awesome.

WU: 400m run. 15 squats. Hip mobility.

SWOD: Back Squat 3-3-3-3-3
Find starting weight. Rest 90 seconds between efforts.

DWOD:
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn […]

12.27.10. Monday.

Sweet Quote: “What sculpture is to a block of marble, education is to a human soul.” – Joseph Addison

Warmup: 1 minute of double-unders. Contest: How many double-unders can you get in two minutes? 1 minute accumulated of hollow rock. Hamstring and thoracic mobility.

WOD:
Three rounds of:
10 Deadlifts
30 GHD situps

Post loads and times.

Mikko Salo 3:54 at […]

Sunday. Rest Day.

Enjoy your day. See you in the morning. We hope you had a merry Christmas.

12.25.10 Merry Christmas to all!

I will be here at 3pm today for a WOD if anyone would like to come in. We will reopen Monday with a full schedule.

We hope everyone enjoys their time today with loved ones!!

Michael Maddaloni at age 11 had the best quote I have heard at the box yet!!
“We are all in here for […]

12.24.10 Christmas is coming and we have sweaty gifts!!

Warm-up:
400m Run
5min Double Unders
Whiteboard Warm-up

PWOD:
Stretch hip flexors and roll out IT Band.
Anything else that needs it.

30/30:
Mountain Climbers(every 4 steps is 1)

WOD:
CHANGE OF PLANS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CHANGE OF PLANS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CHANGE OF PLANS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CHANGE OF PLANS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CHANGE OF PLANS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CHANGE OF PLANS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Partner WOD:
Teams of TWO!!!

12.23.10 Weight for it!!!

Warmup:
400m Run
5min Double Unders
Whiteboard Warm-up

30/30:
Come Find Out!!!

PWOD:
Wall squat with figure four. Hamstring stretch.
Rollout Back and Lats.

WOD:
Three rounds of:
10 Weighted pull-ups
30 Back extensions

A few of the top contenders!!
Kim Malz 3:28 with 20lb vest, Austin Malleolo 3:43 with 40lb vest, Kevin Montoya 3:56 with 40 lb vest, Tamaryn Venter 5:01 with 15kg DB, Connor Martin 5:38 […]

12.22.10 It’s Wednesday lets press it!

Warm-up:
400m Run
5min Double Unders
25 Passthroughs
Shoulder Mobility

PWOD:
Find one shoulder stretch and one trigger point(lacrosse ball).

30/30: Knees to Elbows

WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Intermediate/Beginner:
Shoulder press 5-5-5-5-5 reps
Push press 7-7-7-7-7 reps
Push Jerk 10-10-10-10-10 reps

12.21.10 This is just plain “NUTTS”

We have been here before people!! Lets see if you tracked your progress and know what you posted for your last attempt!!??

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by […]

12.20.10 Monday

Set ourselves up for a great week here at CFHH!! We have some workouts you have yet to conquer and a couple you have faced before!! Just a hint it will be nutts. With the holidays here it is time to buckle down and get those few last WOD’s in before you travel and […]

12.19.10 Sunday

We are less than a week away from Christmas and I hope you have all of your stockings in a row!!! It has been an unbelievable year and will will continue to push ourselves all the way through the new year.

Some Christmas Week info:

#1-CrossFit Kids is a huge hit and will continue on Tuesday […]