team WOD Saturday 7-24-10

warm up 3x
row 250
8 pull ups
10 squats
12 sit ups

WOD- teams of 2:
800m run
200 Double Unders
100 Box Jumps
100 pushups
50 Over Head Squats, #45/#65
100 toes to bar
800m run

"CLF Weekly Warrior Page"-formerly "My KB Moment of the Week"

Ok Everyone! Here it is, the "CLF Weekly Warrior Page" (formerly known as My KB Moment of the Week)! Post your accomplishment from this week beginning from Sunday, July 18th! Be proud of your hard work!!! - Coach Monica

WOD Friday 7-23-10

Warm up
CFWU

Skill: 1 leg squats
-or-
Strength:
Push Jerks
5x5

WOD - Helen "straight up"
1 round of:

1200m run
63 KB swings 1.5/1 pood
36 pull ups

No Endurance Class Friday A.M.!

There will be no endurance class tomorrow, Friday morning. However, here is a message from Endurance Coach Ryan...."Work on your running techniques tomorrow! They may come in handy! :)" There will, however, be another filming on Sunday, July 25th from 1 p.m. to 3 p.m. during open gym time! See you then!!!

Endurance Coach Ryan via Coach Monica
817-228-1102

Working on the blog

You may have noticed some changes in the lay out of the blog. DON'T PANIC! Just trying to get some more function up and running for us.

For example, the search box at the top right will search the entire blog. Looking for the last time we did Fran? Just type in "Fran". It's like Google magic!

We've also added the archive column on the right. This way you can easily see the WOD's and other content on a weekly basis.

I realize in the process of updating "function" our "form" has taken a step backwards. Be patient - we'll get it looking all cool and CrossFit worthy again soon!

Thanks for stopping by!

Bryan B.

WOD Thursday 7-22-10

Warmup - 3x
10 Back extensions
10 GHD sit ups
8 Pike push ups/ hand stand push ups

Strenght: Bench press
establish 1 rep max or 5x5 if you know your 1 RM

WOD
10 Front Squats #135/95
25 Wall balls

AMRAP 20 Mins

WOD Wednesday 7-21-10

Warmup CFWU 2x Skill: Rope climb, lateral raises, hangs or holds -or- Strength: Power Cleans 5-5-5-3-3 WOD: 21-18-15-12-9-6 100ft walking lunges sit ups air squats

Endurance Class Tuesday and Sunday!!!

Attention, attention! Late notice crossfitters sorry...Crossfit Endurance classes this week as follows:

Tuesday July 20th: 5p and 6p
Sunday July 25th: 1p and 2p
*Tentative* Friday July 23rd: 5am only...sorry gotta go to work

Thanks again everyone, for your participation thus far....I hope you're learning something beneficial. REMEMBER this is a learning process and you MUST do your drills at HOME!!
For any newcomers filming is mandatory with feedback!!
Thanks everyone,
Endurance Coach Ryan T.

WOD Tuesday 7-20-10

Warm up: 3x
Run 200m
10 pull ups
10 squats
7 box jumps
10 double unders


Strength - Deadlift
Warm up, 70, 80, 90, 85, 75% of 1 Rep Max
Reps: 10, 6,5,4,6,8

WOD
4 Rounds
500m Row
35 Dips (ring, box, bench)

One Titan of a WOD!!!

Ok, so let's be honest. Monday's WOD was B-R-U-T-A-L!!! Do I have an 'amen'? Holy Guacamole! If that WOD did not push you to your limits, you must have been asleep! And here's the kicker! This WOD can be found in the crossfit world with 5 burpees and 135#/105 rx! What?!?! All I have to say is if you even showed up to do this WOD, KUDDOS to you! Whether scaled in weight or reps or not, just doing this WOD shows heart! If you didn't get to do this WOD I think it will be worth your while to make it up.

Now I know that there were many who feel as if they 'failed'. As cliche as it sounds I still like the phrase "whatever doesn't kill you makes you stronger". Crossfit pushes you to your limits and then some! Don't be disheartened. If you gave it 110% what more could you ask for? So a HUGE applause to all who came and conquered this titan of a WOD! Keep working hard and ROCK ON!

Coach Monica

WOD Monday 7-19-10

Warm up
CFWU 3x

Skill - GHD Sit ups
3 to 6 sets of 5 to 8 reps

WOD

On the minute do 3 burpees, with the remainder of the minute do as many thrusters(#95/65) as possible.

Continue until you reach 100 thrusters!