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Daily WOD

Daily WOD

Weekend WOD

Shahan, Chris, and Dutch showing off their L-sit in Santa Cruz after the Cross Fit Games.  6 Rounds for time:12 Push Press12 Burpees 
cspealler
January 30, 2009
Daily WOD

1.30.09 WOD

Our first casualty of the gym.  The busted 10lb bumper.  If it's ever between your safety or the equipment, you always win.  But if you have a bar loaded with 10 lb bumpers and don't have to drop it, do you best not to.  The "taco effect" takes a toll on them and eventually this happens.  WOD5 Rounds5 Deadlift (315/205)20 Box JumpsIf you need a recovery day take it.  You can always do a workout scaled down with lighter loads or rounds and work on technique.  How important are rest days to you and your performance?  How many hours of sleep do you get a night and how many do you wish you could have?
cspealler
January 29, 2009
Daily WOD

1.29.09 WOD

Dave, second in from the left, is turning 50 tomorrow!!!  Hence the 45lb and 5lb plates. Mike, Sarah, Erin, and Steph help him with the math, it's tough to see those numbers now :)  Congrats Dave.  You're a beast!  In honor of Dave's youth we will be doing his "Goat"!WOD30-20-10Overhead Squat (95/65)Knees to ElbowsBurpeeGood thing you're taking the day off to celebrate Dave.  We will miss you and I'm sure everyone will be thinking of you!  Congrats again and have a great 50th!!!Topic:    How old were you when you started CrossFit?  If it's been a while are you more fit now than you were five years ago?  What are some of the benefits you have seen?  Spill the beans!
cspealler
January 28, 2009
Daily WOD

1.28.09 WOD

The Paleo Kits have arrived.  We have about 20 of them left and they sell for $6.  The coolest part of it all is that the profit made goes to helping kids in Camden, NJ participate in CrossFit at Steves Club.  Dig in!WODThruster1-1-1-1-1-1-1Find your max weight on a thruster... if you want some met con at the end complete the following30-20-10Sumo Deadlift High Pull (52/35)Abmat Sit-upPush-upYour new comment topic:Would you rather have to wear burlap underwear all the time... even in the shower and during wods, OR a diving mask and snorkel all the time...even in the shower and during wods.  These are permanent people, so choose wisely!
cspealler
January 27, 2009
Daily WOD

1.27.09 WOD

Here is CrossFit Flagstaff.  The site for The Great Basin Regionals to qualify for the 09 Games in Aromas, California.  Keep a look out for some of the workouts from last years games over the next couple of weeks to see if you want to give a go at qualifying.  They will also be having workouts for those who need to scale so get your grove on and gear up for a road trip!  Lets represent Park City well!WODFor Time100 Pull-upsEvery time the clock rolls to another minute you have to complete 3 barbell snatches (115/75)The clock doesn't stop so keep movin'!Scale as needed, you can even use a dumbell or pvc for the snatches if you need to... no sandbagging though or you get a "treat" when you return to your bar.Comments:  Now that we have a new blog that is apparently easier to comment on bring them on.  Here's a topic for you.  What was your first CrossFit workout like and what did you think of it?
cspealler
January 26, 2009
Daily WOD

1.26.09 WOD

Julie in mid-swing!  Pull out the kettlebells people... here come the swings!!!WOD30 Swings5 Wall Ball25 Swings10 Wall Ball20 Swings15 Wall Ball15 Swings20 Wall Ball10 Swings25 Wall Ball5 Swings30 Wall Ball
cspealler
January 25, 2009
Daily WOD

It’s coming along

Okay, so this fancy new blog is still a bit tricky for me so bear with us for a bit as we get it going.  The idea is to provide you with a better blog where we can get more information up here and do it frequently for you.  You can poke around as much as you like but remember... it's not quite there yet.  We still have some work to do but we will get it there! I will also try to link the old blog to this one so you can look back at any other workouts or pics from the past.  WEEKEND WOD "Cindy" AMRAP in 20 min 5 Pull-ups 10 Push-ups 15 Squats   See if you can't beat your pr from last time, and remember, this one is on the shirt!
cspealler
January 23, 2009