Teams of 3: Everyone will do 3 rounds of each movement. 50 overhead lunge steps (15), row, and toe touch hold. Athletes can advance to next station based on the team member completing the overhead lunges. Score is meters rowed minus time.
Archive for August, 2012
August 31st, 2012
Posted on August 30th, 2012 by thegymcf
RX: Clean & Jerk. Then, 15 Muscle ups, 25 Handstand push ups, 35 Ball Slams (14/20), and 45 Burpees. 18 minute time cap.
Gold: Clean & Jerk. Then, 15 Muscle up progressions, 25 Handstand push ups, 35 Ball Slams (14/20), and 45 Burpees.
Silver: Jump Squats. Then, 15 pull ups, 25 push ups, 35 Ball Slams (10), and 45 Burpees.
Endurance: 3x 300yd shuttles (1:2)
Men’s Strength: Clean & Jerk. Then, 15 Muscle ups, 25 Handstand push ups, 35 Ball Slams (20), and 45 Burpees.
Click here for Leaner and Sexier for Food Logs and some good recipes. Feel free to share if you have any good ones!
August 30th, 2012
Posted on August 29th, 2012 by thegymcf
RX, Gold, Silver: REST–Mobility
Men’s Strength: Close Grip Bench. For time: Run 400 meters, 15 Deadlifts (120 k), Run 400 meters, 12 Deadlifts, Run 400 meters, 9 Deadlifts, Run 400 meters, 6 Deadlifts, Run 400 meters, 3 Deadlifts. Post WOD -7 downs.
Reminder: Coming home parade for Taylor Morris today. Nutrition seminar tonight followed by WLC meeting.
August 29th, 2012
Posted on August 28th, 2012 by thegymcf
There is a Welcome Home Parade for Taylor Morris this Thursday. Details can be found here.
RX: For time: Run 400 meters, 15 Deadlifts (142/100), Run 800 meters, 12 Deadlifts, Run 1600 meters, 9 Deadlifts, Run 800 meters, 6 Deadlifts, Run 400 meters, 3 Deadlifts.
Gold: For time: Run 400 meters, 15 Deadlifts (100/70), Run 800 meters, 12 Deadlifts, Run 1600 meters, 9 Deadlifts, Run 800 meters, 6 Deadlifts, Run 400 meters, 3 Deadlifts.
Silver: For time: Run 400 meters, 15 Deadlifts (50/30), Run 800 meters, 12 Deadlifts, Run 1600 meters, 9 Deadlifts, Run 800 meters, 6 Deadlifts, Run 400 meters, 3 Deadlifts.
Endurance: WOD only
Men’s Strength: Mobility
Don’t forget to check Leaner and Sexier!
August 28th, 2012
Posted on August 27th, 2012 by thegymcf
Don’t forget to record your food logs in the Leaner and Sexier Blog. Doing so will help hold you accountable, and you can also get some good ideas and tips from others’ posts! There are places for breakfast, lunch, and dinner recipes here as well. Also, be sure to stay tuned to our Whole Life Challenge forums through your WLC account so we can help each other out with food questions and such.
RX: Back Squat & Overhead press. Then, 3 rounds for time of 15 Gymanstics Rockers, 15 Wall Balls (14/20), and 15 Box Jumps (24″). 10 minute time cap.
Gold: Back Squat & Overhead press. Then, 3 rounds for time of 15 Gymanstics Rockers, 15 Wall Balls (14/20), and 15 Box Jumps (20″).
Silver: Back Squat & Overhead press. Then, 3 rounds for time of 15 Butterfly sit ups, 15 Wall Balls (10/14), and 15 Box Jumps (20″).
Endurance: Run 400 meters, 50 back squats (bar), 20 russian box jumps.
Men’s Strength: Back Squat & Overhead press. Then, 3 rounds for time of 15 Gymanstics Rockers, 15 Wall Balls (20), and 15 Box Jumps (24″).
http://www.texasgrassfedbeef.com/corn__it_s_what_s_bad_for_you.htm
We have some fun stuff coming up!
Posted on August 27th, 2012 by thegymcf
August 30th, 6 PM. We will host a Nutrition Seminar with Dietician Amanda Brown. Immediately following we will have a Question and Answer Session for the Whole Life Challenge. Even if you are not signed up for the challenge, this would be a good thing to attend. You might have the wrong idea or a negative attitude towards the challenge, and this would be a good way to get some proper information and open your mind. Be sure to pre-register for this seminar at http://clients.mindbodyonline.com/ws.asp?studioid=10754&stype=-8&sTG=23&sView=week&sTrn=100000000&sDate=8/30/2012. We are going to start talking a lot more about how your nutrition plays into your fitness. Don’t miss out on this great opportunity to learn!
September 1st, We will be closed in honor of Labor Day.
September 8th, Park to Park Half Marathon and Relay. If you haven’t signed up a team yet, it is not too late! It is a fun race and even more fun if you are on a relay team!
September 13th, 4:45 PM, Boys’ and Girls’ Club workout at Lincoln Park. It would be great to have some members come out and help our coaches teach the youth of our community!
September 15th, 10 AM. Whole Life Challenge Prelims followed by Paleo Picnic. Prelims will include: ”before” pictures, measurements (body fat and girth), and a pre-test workout. If you cannot make this date, we will hold a pre-lim session Thursday the 13th in the evening.
September 22nd, 1 AM/10 PM, GORUCK Challenge; 8-10 hours, 15-20 miles. Visit www.goruckchallenge.com for more information.
September 27th, 5-8 PM, Movement Seminar. We will cover the skills of CrossFit. We encourage EVERYONE (beginners to advanced) to attend!
October 6-7, Fitober Fest in Libertyville, IL. Get signed up with a 4-person team or as an individual ASAP. Prices go up September 1st. We have WAY TO MANY people doing competitor programming to only have 3 people signed up for this competition! Let’s go people…man up and sign up.
October 27th, 7 PM: Halloween Party at The Gym…enough said:)
November 2-4, Heart of America 4. Teams of 6 (3 men/3 women). Like I said, quit being a pansy and sign up.
November 10th, 10 AM: Whole Life Challenge Final Testing…we are going to see some great results! We will deliver prizes within a week as we will have to complete calculations to determine placing.
August 27th, 2012
Posted on August 26th, 2012 by thegymcf
RX: Snatch. For time: 21-15-9 overhead squats (50/70) and chest to bar pull ups. 10 min time cap. Refer to 5/30/2012
Gold: Snatch. For time: 21-15-9 overhead squats (30/42) and pull ups.
Silver: Snatch grip deadlifts. Then 21-15-9 overhead squats (bar) and pull ups.
Endurance: Box jumps. 100 yard sled push.
Men’s Strength: Snatch and power snatch. Then RX WOD.
August 25th, 2012
Posted on August 24th, 2012 by thegymcf
BRING A FRIEND DAY TODAY! 1 CLASS AT 8 AM! LET YOUR FRIENDS KNOW THAT IF THEY SIGN UP FOR FOUNDATIONS TODAY (AND TODAY ONLY), THEY WILL RECEIVE 50% OFF THEIR FIRST MONTH’S MEMBERSHIP!
Deadlift. Then, partner workout: 2 rounds for time of 30 medicine ball squat and toss (20#-must stand 5 yards apart), 30 wheel barrow push ups, 30 yard leap frog, 30 yard farmer carry, 400 meter run (both athletes will run this).
August 24th, 2012
Posted on August 23rd, 2012 by thegymcf
RX: Snatch and Power Snatch. Then, 21-15-9 Sumo Deadlift High Pull (35/50) and Wallballs (14/20).
Gold: Snatch and Power Snatch. Then, 21-15-9 Sumo Deadlift High Pull (30/42) and Wallballs (14/20)
Silver: Overhead Squats 5×8. Then, 21-15-9 Sumo Deadlift High Pull (25/35) and Wallballs (14/20).
Endurance: 50 burpee over-box jumps. Then, WOD.
Men’s Strength: Snatch and Power Snatch. Then, 21-15-9 Sumo Deadlift High Pull (50) and Wallballs (20).
New stadium blanket now available! Get yours before they are gone!