May 7, 2008

Warm-up of 25 Medicine Ball Cleans

Today's WOD:
4 Rounds
- 20 Single Arm Split Jerks (45#/35#)
- 20 Burpees
- 400M Run

My time was a disappointing 25:28 (I hate burpees!)

For a "cool down" we did Tabata Sit-ups.

Mark is still MIA if anyone sees him, let him know there is still a 6:00 AM class.

May 6, 2008

Today's WOD:
Warm-up of 5 x 3 Front Squats

Then we did Annie:
50, 40, 30, 20, 10
- Double Unders (There's nothing I like better than hitting myself in the shins and back of the head with a jump rope!)
- Sit-ups

Kurt led the class with 11:59, my time was a disappointing 17:34. My PR for this is 15:09.

According to the CrossFit website "Multiple single-unders in no way compensate for the exertion required for double-unders."

Good Times!

May 5, 2008

Today's WOD:
5 Rounds:
- 15 Kettle Bell Swings (53#/35#)
- 15 DB Thrusters (#35/25#)
- 15 Box Jumps

Kevin had the best time this morning with 16:40, I finished in 17:09.

For a "cool down" there are weighted pull-ups. Sadly, I had to leave early for child care reasons so I missed this portion of class.

Thanks to Greg for starting the WOD a little earlier than usual so that I could get out of there early today.

Links

Greg D just started up a blog, please check it out here. I have also added a link section to my right sidebar, thanks for the idea Greg! It looks like there are a few other bloggers from the North Shore CrossFit community. I've also added a few fun links.

May 3, 2008

Today's WOD as reported by Kurt (no guarantees on accuracy):
Teams of 3
- Warm-up Total Team Burpees in 5 minutes

5 Rounds (Total Team Reps)
3 Stations 1 minute at each station switching after a minute to a new station.
1 minute rest between rounds.
- Wall Ball
- Sit-ups
- Push-ups

Team of Bill, Suzie & Kurt 1154 reps.

"Cool Down"
Tabata Mule Kicks 4 rounds (shortened due to mutiny)

May 2, 2008

Today we welcomed Danny V. back from his kettle bell certification class in Florida. Hopefully, he'll be passing on some of his new found knowledge soon.

Today's WOD:
6 Rounds:
- 10 Dips
- 15 Wall Balls
- 20 Broad Jumps
My time was 15:58

For a "cool down" we did Static Hangs. Jane killed the whole class with a time of 2:32, great job.

Then for a second "cool down" we did Tabata Sit-ups.

Good Times!

May 1, 2008

Today's WOD is Nancy:
5 Rounds
- 400M Run
- Overhead Squats (95#/65#)

My time was 20:39

Skill of the Day: Push-ups

Here's a link to something that might help with Handstand Push-ups. I haven't tried this yet but the next time we have open gym, I think I'll give it a try.