CrossFit West Chester

WOD 2/9/10

Saints Vs Colts Take II

Group WOD

In groups of 3 perform AMRAP in 30 minutes of:

3 OHS 65/95lbs

6 Front Squats 65/95lbs

9 KB swings 53/70lbs

Only one partner at a time can go.  The partner must complete the full round before the next partner can go.  While one partner goes, another partner must perform an active rest of burpees, while the other is the counter/recorder.  The group with the most rounds and most burpees wins. 

Peyton Manning, about to eat Drew Brees' soul!

WOD 2/8/10 Modified "Stephen"

 

30-25-20-15-10-5 rep rounds of:
AB-Mat sit-up
Hand Stand "Kick-Ups"
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

More on Hand Stands & "Kick-Ups" Download 17_04_Handstands

WOD 2/7/10

Rest Day

Shoveling snow, or dirt, or anything else can be a great workout as long as proper form is maintained.  CrossFit programming centers on functional fitness, but the correlation between what we do in the box and the real world is sometimes hard to see.  This weekend most of us received the opportunity to see what functional fitness means.   How many of you thought about your deadlift form while shoveling out your cars, driveways and sidewalks this weekend?  Did you all maintain a flat back, with your chest up and did you use your hamstrings as the prime movers?   Although your feet position had to be altered to compensate for the distribution of the weight on only one end of the shovel, all other aspects of the deadlift form should have held true.  Following what we have learned in the box should have made the task of shoveling out, less painful and more productive.   Happy Shoveling. 

WOD 2/6/10

Class Canceled

Due to the inclement weather CFWC will be canceling the Saturday morning class. 

WOD:

Shovel driveway for time. 

Then:
Stuck at home workout
AMRAP in 20 min of:
5 burpees
10 situps
15 lunges

Post shovel time and rounds to comments:

Happy Snow Day from CFWC. 

WOD 2/5/10

AMRAP IN 20 MINUTES

5 Box Jumps, 24"

10 Double Unders

15 Tuck Jumps

Jenny being a Ninja Turtle

WOD 2/4/10

HEAVY

Bench Press 3x3
Push Jerk 3x3
Power Clean 3x3

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Above:  A break down of the Clean and Jerk, performed by Natalie Woolfolk.
Watch her in action HERE

Why is it important to lift?  "Physical strength is the most important thing in life. This is true whether we want it to be or not. As humanity has developed throughout history, physical strength has become less critical to our daily existence, but no less important to our lives. Our Strength, more than any other thing we possess, still determines the quality and the quantity of our time here in these bodies. Whereas previously our physical strength determined how much food we ate and how warm and dry we stayed, it now merely determines how well we function in these new surroundings we have crafted for ourselves as our culture has accumulated. But we are still animals-our physical existence is, in the final analysis, the one that actually matters. A weak man is not as happy as that same man would be if he were strong. The reality is offensive to some people who would like the intellectual or spiritual to take precedence. It is instructive to see what happens to these very people as their squat strength goes up."

-Mark Rippetoe

WOD 2/3/10

"The Jimmy Wiser"

3 Rounds for Time:

19 Pullups, (chest to bar)

83 Air Squats

*scale accordingly

Me doing one of my favorite movements, the OHS.

WOD 2/2/10

HERO WOD

Mini Mr. Joshua

3 rounds for time:

Run 200 meters

30 Glute-ham sit-ups

250/205 pound Deadlift, 15 reps

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
     

Monday 7pm Yoga Canceled

Due to low class volume, the Monday yoga at 7pm is cancelled. There is no 7pm Crossfit class tonight either. However, yoga on Wednesday night will stay right where it is. Stay tuned for more updates!

WOD 2/1/10

 

Burgener Warm-up see also:  Download 53_06_Burgener_Warmup

MAX REP Thruster 1-1-1-1-1 then:

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.