Monthly Archives: November 2010

Short AMRAP

FREE INTRO CLASSES: Wed, Nov 10 @ 6:30pm Sat, Nov 13 @ 10am ELEMENTS WORKSHOPS: #166 Tue/Thur @8:30 pm: Nov 16,18,23,30; Dec 2,7 #167 Mon/Thur @6am: Nov 22,24(Wed),29; Dec 2,6,9 (just 1 slot left!) #168 Tues/Thurs @8am: Nov 30; Dec… Read more »

Keep loading that bar

Tuesday 101109 Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Post loads to comments. Compare to 100226. Can cutting carbs help you live longer? The… Read more »

Swing Throw Pull

Monday 101108 Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups Post time to comments. Hari’s commentary for today’s workout: So often I think, “this WOD would be reasonable, if… Read more »

Sunday cleaning

Sunday 101107 BLACK BOX WOD: Clean skill focus: 3 sets of 3 Power Cleans followed by 3 Front Squats without setting the bar down. Increase weight each set if possible. then 5/3 Rep Max Cleans Post loads to comments. HAPPY… Read more »

Saturday AMRAP

FREE INTRO CLASSES: Wed, Nov 10 @ 6:30pm Sat, Nov 13 @ 10am ELEMENTS WORKSHOPS: #164 Mon/Thur (Wed) @8am: Nov 8,11,15,18,22,24 (Wed) (just 1 slot left!) #165 Tue/Thur @5:30pm: Nov 9,11,16,18,23,30 (4 slots left) #166 Tue/Thur @8:30 pm: Nov 16,18,23,30;… Read more »

Heavy and on the minute

FREE INTRO CLASSES: Sat, Nov 6 @ 10am Wed, Nov 10 @ 6:30pm ELEMENTS WORKSHOPS: #164 Mon/Thur (Wed) @8am: Nov 8,11,15,18,22,24 (Wed) (just 1 slot left!) #165 Tue/Thur @5:30pm: Nov 9,11,16,18,23,30 #166 Tue/Thur @8:30 pm: Nov 16,18,23,30; Dec 2,7 #167… Read more »

Work your way down

Wednesday 101103 BLACK BOX WOD (current skill: the clean): 5 sets, not for time: 3-position clean: from the High Hang from the Mid Hang from the Floor Increase weight each set Bar doesn’t leave hands during set. Post loads to… Read more »

Vote “Yes” on CrossFit

Tuesday 101102 “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments. Compare to 100504. On CrossFit and elite athletes The great unwashed NOvember… Read more »

What a way to start November

FREE INTRO CLASSES: Wed, Nov 3 @ 6:30pm Sat, Nov 6 @ 10am ELEMENTS WORKSHOPS: #164 Mon/Thur (Wed) @8am: Nov 8,11,15,18,22,24 (Wed) (just 1 slot left!) #165 Tue/Thur @5:30pm: Nov 9,11,16,18,23,30 #166 Tue/Thur @8:30 pm: Nov 16,18,23,30; Dec 2,7 #167… Read more »