Metabolic Pathways

http://www.crossfiteastside.com/2006/11/metabolic-pathways.html

090530

Backsquat, you have 3 sets, try to hit the total number of reps for the weight you are at.

135lb, 50-50-50
225lb, 25-25-25
315lb, 15-15-15
405lb, 5-5-5

This is a strength workout to be tracked over time. The first time you attempt the weight at 135lb you may get 30 in your first set, 23 in he second and 18 in the third. You would write down 30-23-18. Keep track and once you can get 50 reps in each of the three sets, jump up to the next weight.

090529

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

090528

30 handstand pushups
40 pullups
50 1.5pd kettlebell swings
60 situps
70 burpees

Chazz is going to start sending different link to articles and various nutrition info etc... here's your first installment of the chazz chronicles!!
http://thisiswhyyourefat.com/

090527

5 rounds for time of:
400m run
12 deadlift, 225/165

090526

Deadlift
1-1-1-1-1-1-1

Cookie
As many rounds as possible in 8 mintues of:
10 kettlebell swings
40 yd sprint

or

Tire flips for 60 yards

no 5:30 class on memorial day

sorry for the late notice but we wont be having a class at 5:30 tonight.

Kickball??

If anyone is interested in playing kickball maybe once a week or so let me know here in the comments protion. im thinking thursday night and starting at 6:30 after the group class or even starting at 5:30 and doing that instead of the class. We'd most likely have a bbq style situation and definitely involve some beer. This would also be a bring your family/friends deal and I'm sure i could bring some battling ropes for tug-o-war tabata style or something fun and crossfitty...

090525

"Nasty Girls"

3 rounds for time of:
50 squats
7 muscle ups
10 hang power clean. 135lb

This will be the noon workout only

090523

Team "Kelly"

5 rounds for time of:
400m run
30 tire jumps
30 wallball


Monday, Memorial Day we will only have classes at noon and 5:30

090522

CrossFit Football WOD

Quarter Gone Bad

Five rounds for total reps of:

135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps to comments.

090521

"Micheal"
3 rounds for time:
800m run
50 back extensions
50 situps

090521

Clean-Push Press-Push Jerk-Split Jerk

1-1-1-1-1-1-1-1-1-1


Ashley using the 1.5pd kettlebell during "Nate"

090520

All out row for 250m*
16 walking lunges with 35/25# dumbbells
rest 3 minutes between attempts
5 rounds total



CAPTION CONTEST!!!!! Post to comments

090519

21-15-9

24" box jumps
Kettlebell swings, 1.5 pood
Sumo deadlift high-pull, 95#

090518

Weighted Pullup
1-1-1-1-1-1-1-1-1-1

If you do not have a pullup yet, time will be spent working on the technique of the kipping pullup with or without band assistance.





The top three photos correctly show the mechanics of the push-press. Only when the chest doesn't bob forward can maximum power be delivered vertically whether cleaning, jerking/push-pressing, or leaping vertically.

In the past we've expressed the mechanical advantage of the upright torso by tracing the path of the hip in the clean, describing the alignment of the load, hip, and base in the push-press, showing the launch point of the clean and push-press/jerk, and depicting various trajectories in common jumps.

090517

Team "Assault the beach"

800m run together
Then, 1 person working at a time complete
50 pullups
100 burpees
100 thrusters, 45lb bar
400m partner carry
50 pullups
800m run together
Time stops when entire team returns.

090516

5 Rounds for time:

3 muscle ups
30 wall balls
6 sumo deadlift high-pull, 135lb

090515

Run 5K

090514

21-18-15-12-9-6-3

Walking lunges
95lb thruster
Pullups
Knees-to-elbows

090513

Alternating tabata sumo deadlift high-pull and burpees

20s amr(eps)ap sdhp
10s rest
20s amr(eps)ap burpees
10s rest

repeat 8 times

090512

"Nate"

As many rounds as possible in 20 minutes of:
2 muscle ups
4 handstand pushups
8 kettlebell swings, 2pd

090511

4 rounds for time:

400m run
50 air squats

090510

"Jackie"

1000m Row (we will likely do an 800m run instead)
50 Thrusters, bar only
30 Pullups

090509

5 rounds for time:

10 walking lunges, 50# dumbbell
15 swings, 50 # dumbbell

090508

"Angie"

For time:
100 pullups
100 pushups
100 situps
100 squats

I will be at the Be the Miracle Fundraiser tomorrow at 10 but i will be back at the Asylum for our noon class. Also, we will still have our workout on Mother's Day at 12:30.

090507

CrossFit Total

Back squat, 1 rep max
Shoulder press, 1 rep max
Deadlift, 1 rep max

090506

Thrusters
3-2-2-2-1-1-1-1

Jim getting after it!!

090505

"2 minute defense"

5 Rounds of:
1 Power Clean
3 Hang Squat Cleans
2 Push Jerks
200 ft sprint

After the 5 rounds, rest 2 mintues. Repeat once. Post total time.

http://media.crossfit.com/cf-video/CrossFit_Pat2minDefense.wmv



Alyssa, Sam and Amanda

090504

"Lynne"
5 rounds of:
Bodyweight bench press, max reps
Pullups, max reps

Fight Gone Bad fundraiser, bethemiraclenow.org

Anyone interested in participating in the fight gone bad fundraiser on may 9th be at the gym a little before the noon workout tmw so i can get you the information.