Category

Daily WOD

Daily WOD

2.23.09 WOD

 Good-bye Hawaii, Hello snow!  Looking forward to getting back in the gym with you guys!WOD21-15-9Dumbell ThrusterBurpee Comments?  Ski or Snowboard?  Be honest, every day of the season, no changing up depending on the snow.
cspealler
February 22, 2009
Daily WOD

Weekend WOD

Class is cancelled for tomorrow morning.I've heard all good things from you guys and I'm glad you got a chance to meet Dutch and get some training from him.  It's always beneficial to have another experienced trainer like Dutch give you some cues you may have not heard before or some advice that comes across in a way you can understand more easily.  Thank you Dutch for all your work!!!Comments?  Saturday classes at 7 am or 9 am?  Which one is better for you guys!?
cspealler
February 20, 2009
Daily WOD

2.20.09 WOD

Another cool pic from CrossFit Asia.  Jamie has an awesome box there!WODSkill Work (play day)3 Rounds of 10 overhead walking lunges5 SnatchesUse the same weight for both exercises.Comments?  Dumbells or Barbells, what would you rather use?
cspealler
February 20, 2009
Daily WOD

2.19.08 WOD

A couple of powder white Utah boys on a beach in Maui.  Looking like total tourists here... snorkel time!!!WODPush Press5-5-5Post:5 Rounds30 Double Unders7 DeadliftsComments?  CrossFit is about constantly varied workouts.  Do you workout in the morning or afternoon?  How do you think you would feel if you varied your workout by training at a different time of day?  Do you think your performance would be affected at all?
cspealler
February 18, 2009
Daily WOD

2.18.09

A little handstand action at a waterfall in Hawaii.  Still can't get that CrossFit out of me while I'm gone!WODYou and a partner row 4000 meters as a team.You have to finish it in 22 min.
cspealler
February 17, 2009
Daily WOD

2.17.09 WOD

WOD5 RoundsMax bwt Front SquatMax Pull-upsI'll try to get some more pics up for you guys soon.  In the meantime we have Regional Qualifiers coming up so don't forget to let us know if you are interested in coming to compete in the affiliate workout or want to do some volunteering.  We are in big time need of volunteers and would love your help!
cspealler
February 17, 2009
Daily WOD

2.16.09 WOD

Okinawa, Japan.  Very cool place with some of the nicest people you will ever meet.  Jamie and his crew at CrossFit Asia were great hosts and the cert was a hit!WODPower Clean3-3-3Post: 8 min with partner10 Ring DipsSwings (count reps while partner dips)Score is total number of swingsDutch is a great trainer and guy.  He has taken the pleasure of doing the programming for this week so that you guys have a fresh look for the week.  Take advantage of him and enjoy it while he is there!  Looking forward to getting back to see all of you and I hear it's snowing like crazy there.  I have to admit, I am a bit jealous!
cspealler
February 15, 2009
Daily WOD

Weekend WOD

This thing looks like a flippin space shuttle.  I have no idea what it is totally capable of and I don't know if I want to find out.  The coolest thing is... a heated seat.  No joke people, it's nice and toasty when you sit on it.  Oh, and after you flush, that little sink automatically kicks on.  The Japanese don't mess around with their toilets!    Shahan should be your main man today and I'm a total slacker since I forgot to give him a workout.  So I'm thinking he will have something up his sleve for you guys!
cspealler
February 14, 2009
Daily WOD

2.14.09 WOD

The weekend hot spot!  CrossFit Asia is a super cool gym and the people here are great.  Japan is one cool place so far!  Sorry for the late posting, I'll do my best to keep you all updated!WODRow 2kPost: find one movement and do it heavy!Here are some ideas-thruster-turkish get up-overhead squat-pull-up-push jerk-overhead walking lungeDon't be afraid to get creative and see what you've got!Comments?  What is your favorite thing to do with heavy work?
cspealler
February 13, 2009
Daily WOD

2.12.09 WOD

Daisy works on her ring dips.  Just like the jumping pull-up you can do a jumping ring-dip.  Use technical movements like these in your warm ups to help you build up your weaknesses.  WOD12 Rounds for Time12 Medball Cleans12 Push-upsComments?  What is your goat?  The movements that cause you the most trouble.
cspealler
February 11, 2009