CF Football WOD

Workout of the Day:
6 sets of Deadlift:
(1=5 reps @ 50% of 1-RM, 2=3 reps @ 75%, 3=1 rep @ 85%, 4=1 rep @95%, 5=1 rep @ 100-105% of 1-RM, 6=Exceed previous set weight)
Rest 3 minutes between lifts
(Your lift shall be considered a failure if you fail to maintain proper posture throughout the movement. We are looking for technical perfection for one rep.);
and then,
4th Quarter is Ours (courtesy of CrossFit Football)

Five rounds of:
20-yard Bear Crawl
5 Deadlifts (use 75-80% of today’s 1RM)
10 Burpees


Pete M. working on his split jerk during the 6pm class

Mobility WOD

Workout;

Take 12-15 minutes to find your new 1-RM Jerk;
and then,
Seven rounds for time of:
3 Push Jerks (155/105 lbs.)
6 Pull-Ups
9 Box Jumps

Kelly Starrett’s new Daily Mobility Musings. Dig it.

About Mobility WOD

Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow

Free Classs this Saturday 9/4/2010 10am

Workout of the Day:
Four rounds;
Run 400 Meters

2 min rest

John F. working on his press during his foundation class. Great job keeping working at it!

First Day was a Success

Great Job to all the new CrossFitters that came to their first on ramp class.

Workout of the Day:
“UFC Saturday”
Perform as many repetitions as possible at each of the following stations:

You will cycle through the stations, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, you will rest for 60 seconds (just like in Fight Gone Bad).  Repeat for a total of three rounds.  Score total repetitions.

CrossFit is for everyone!

Gym is Open 8/30/2010

Mike Brown NHL hockey player formerly from the Anaheim Ducks but traded to the Toronto Maple Leafs this year stopped by the gym to get his CrossFit on. Good luck on your upcoming season Mike.

Workout of the Day:
Five sets of:
Single-Leg Deadlift x 4-6 reps each leg
(use heaviest dumbbells you can handle)
Rest 45 seconds
Anchored Sit-Ups x 25-30 reps
Rest 45 seconds;
and then,
In teams of two, alternating each round, complete a total of ten rounds as quickly as possible of:
10 DB Power Cleans (50/35 lbs.)
15 Kettlebell Swings (24/16 kg)
100 Meter Run

Open House 9am-12pm Sunday 8/29

Workout of the Day:
Five sets of:
Back Squat x 3 reps @ 30X1
Rest 90 seconds
Handstand Push-Ups x AMRAP
Rest 90 seconds;
and then,
“The Burpee-Wall Ball Challenge”
Teams of two will play five two-minute rounds, with two minute rest periods between rounds, for max reps of:
Wall Ball Toss and Burpee

(Teammates will stand shoulder-to-shoulder. One partner will perform a wall ball toss off the wall to their partner and immediately perform one burpee. Teams will repeat for as many reps as possible, counting only those reps in which the ball clears the 10-foot target and is caught before touching the ground. There will be a two-minute rest period between each of thefive rounds.)

Sorry about the video I let the camera man go after this, JK collins

Nice PR Ryan! 305 for 5 on the deadlift 15 years old

Ryan F PR 5RM Deadlift 305 from CrossFit Impact on Vimeo.

Open House 8/28-2/29

The open house for the gym is this Saturday and Sunday from 9am-12pm both days. Please feel free to stop in and check out the gym and ask any questions that you might have during those time slots. You will have an opportunity to sign up for classes during the open house. We look forward to meeting all of you

Workout of the Day:
Five sets of:
Jerk x 1.1.1
(rest 5-7 seconds between jerk attempts)
Rest 20 seconds
Pull-Ups x 10 reps
Rest 3 minutes;
and then,
Every minute on the minute for 12 minutes of:
3 Hang Power Cleans
3 Front Squats
3 Jerks
(Use approximately 70-75% of your jerk weight.)

Workout of the Day:
Five sets of:
Bulgarian Split Squat x 9 reps each leg @ 30X1
Rest 60 seconds between sets;
and then,
As many rounds as possible in 10 minutes of:
7 Thrusters (115/75 lbs)
14 Kettlebell Swings (24/16 kg)
7 Pull-ups
(Chest-to-bar for advanced athletes)

Quick Progress!!

I would like to take a moment and thank everybody for their support and patience over the last year. It has been a long process and we will be open for training within the month.

Workout of the Day:
Five sets of:
Single-Arm DB Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Ring Rows x 12-15 reps @ 2111
Rest 45 seconds;
and then,
Eight sets of:
30 seconds of DB Renegade Rows
15 seconds of Rest
30 seconds of Double-Unders
15 seconds of Rest

We Finally Got the Keys to the Gym!

08/13/2010

I am happy to announce that I just got the keys to my gym today. We will be working around the clock to get the gym ready. I will be sending an email out to everybody regarding class times and prices. Thank you for your patience we look forward to meeting all of you.