CrossFit Adaptation

Thursday February 23, 2012

Curtis — Wed, 22 Feb 2012 22:30:35 +0000

15 Overhead Squats (95/65)
25 KB Swings (1.5/1)
15 Back Squats (95/65)
25 KB Swings
15 Front Squats (95/65)
25 KB swings
15 Slam Balls (20/15)
25 KB swings
15 Wall Balls (20/14 – 10′ target)
25 KB swings

~REST~

20 Ground to shoulder Atlas Stones (pick a weight to keep up intensity)

Post times for both components to comments.
__________

Eat Your Veggies!
__________

Register for the CrossFit Games here.
If you’re curious what it’s all about then go ahead and sign up! Email LinseyCFA here if you have any questions. If you don’t sign up then please come cheer our athletes on:
February 25th, Saturday
Around 0900
District CrossFit
__________

Nutritional Consulting with Lauren.
__________

Sign up here for March Elements.

Wednesday February 22, 2012

Curtis — Tue, 21 Feb 2012 22:30:41 +0000

Establish a new 1RM for Split Jerk

~REST~

AMRAP 7 minutes
10 Power Snatch (115/75)
30 Double Unders

Post 1 RM and rounds to comments.
__________

Eat Your Veggies!
__________

Register for the CrossFit Games here.
If you’re curious what it’s all about then go ahead and sign up! Email LinseyCFA here if you have any questions. If you don’t sign up then please come cheer our athletes on:
February 25th, Saturday
Around 0900
District CrossFit
__________

Nutritional Consulting with Lauren.
__________

Sign up here for March Elements.

Tuesday February 21, 2012

Curtis — Tue, 21 Feb 2012 00:00:48 +0000

21-15-9
Burpee Box Jumps (24/20)
Toes to Bar
Grasshoppers

Post time to comments.
__________

Erin O. will be in today from 3 – 7. Email her here.
__________

Nutritional Consulting with Lauren.
__________

Sign up here for March Elements.

Monday February 20, 2012

Curtis — Sun, 19 Feb 2012 23:00:15 +0000

Establish a new 1RM for Front Squat

~REST~

3 Rounds of:
10 Overhead Squats (135/95)
Run 200m

__________

Dr. Anna will be in today from 10-2. Email her here.
__________

Regular schedule today.
__________

Nutritional Consulting with Lauren.
__________

Sign up here for March Elements.

Sunday February 19, 2012

Curtis — Sat, 18 Feb 2012 21:00:39 +0000

C L O S E D

__________

We will be closed today, all day, for construction.
Regular schedule on Monday.
__________

Nutritional Consulting with Lauren.
__________

Sign up here for March Elements.

Saturday February 18, 2012

Curtis — Fri, 17 Feb 2012 23:00:05 +0000

AMRAP 20 minutes
3 Thrusters (95/65)
3 Pull Ups
3 Bar Facing Burpees
6 Thrusters
6 Pull Ups
6 Bar Facing Burpees
9 Thrusters
9 Pull Ups
9 Bar Facing Burpees

Continue to add 3 reps to each movement every round.

Post total rounds plus any additional reps to comments.
__________

Free class today at noon for prospective clients.
__________

We will be closed this Sunday, all day, for construction.
Regular schedule on Monday.
__________

Nutritional Consulting with Lauren.
__________

Sign up here for March Elements.

Friday February 17, 2012

Curtis — Fri, 17 Feb 2012 00:00:40 +0000

4 Rounds
Row 500m (max effort)
Rest 2 minutes

~REST~

2 attempts at max consecutive Double Unders

Post time and reps for best DU round to comments.
__________

We will be closed this Sunday, all day, for construction. (for real this time..)
__________

Nutritional Consulting with Lauren.
__________

Sign up here for March Elements.
__________

New (amended) Yoga Schedule:

Sundays 7:00 PM
Thursdays 7:30 PM
Saturday Noon

Thursday February 16, 2012

Curtis — Thu, 16 Feb 2012 00:00:07 +0000

Mark P. - Male Model / Reverse Curler

6 Rounds
Run 400m
20 Russian Twists (30/20 slam ball)

~REST~

Accumulate a total of 2 minutes of L-sits.

Post time to comments.
__________

We will be closed this Sunday, all day, for construction. (for real this time..)
__________

Nutritional Consulting with Lauren.
__________

Sign up here for March Elements.
__________

New (amended) Yoga Schedule:

Sundays 7:00 PM
Thursdays 7:30 PM
Saturday Noon

Wednesday February 15, 2012

Curtis — Wed, 15 Feb 2012 00:00:00 +0000

Split Jerk
3-3-3-3-3
(63%-70%-77%-85%-93% of your 1RM)

~REST~

AMRAP 12 minutes
5 Barbell Complex (Power Clean/Front Squat/left Lunge (front rack)/right Lunge (front rack)/Push Press) (115/75)
15 Slam Balls (30/20)

Post weights and rounds to comments.
__________

Congratulations to Erika and Mike Dinnie on the birth of their baby boy Jack!
8.12 lbs
21.5″
__________

Register for the CrossFit Games here.
If you’re curious what the it’s all about then go ahead and sign up! Email LinseyCFA here if you have any questions. If you don’t sign up then please come cheer out athletes on:
February 25th, Saturday
Around 0900
District CrossFit
__________

Nutritional Consulting with Lauren.
__________

Dr. Anna Moseley is in today from 4:30-7:30. Email her here.
__________

Sign up here for March Elements.
__________

New (amended) Yoga Schedule:

Sundays 7:00 PM
Thursdays 7:30 PM
Saturday Noon

Tuesday February 14, 2012

Curtis — Tue, 14 Feb 2012 00:00:07 +0000

10 Deadlifts (60% of your 1RM)
5 Double Unders
9 Deadlifts
10 Double Unders
8 Deadlifts
15 Double Unders
7 Deadlifts
20 Double Unders
6 Deadlifts
25 Double Unders
5 Deadlifts
30 Double Unders
4 Deadlifts
35 Double Unders
3 Deadlifts
40 Double Unders
2 Deadlifts
45 Double Unders
1 Deadlifts
50 Double Unders

Post time to comments.
__________

Get Used To It.
__________

Register for the CrossFit Games here.
If you’re curious what the it’s all about then go ahead and sign up! Email LinseyCFA here if you have any questions.
__________

Nutritional Consulting with Lauren.
__________

Erin O will be in today from 3-7 PM. Email here here.
__________

Sign up here for March Elements.
__________

New (amended) Yoga Schedule:

Sundays 7:00 PM
Thursdays 7:30 PM
Saturday Noon