5/20/12 {0}
For those who are running in today’s 5k at Victory, let’s meet at the gym around 11:45am to possibly get a WOD in beforehand.
5/17/12 {0}
WOOD
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.
He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
5 Rounds of:
400 meter run
10 Burpee box jumps, 24/18″
10 Sumo-deadlift high-pull 95/65#
10 Thruster 95/65#
Rest 1 minute and repeat
5/16/12 {0}
The second fundamentals class is tonight at 7pm.
Paleo dinner at Caln Pizza and Pasta. Marinated grilled chicken with rosemary sweet potatoes and spaghetti squash.
STRENGTH:
weighted close grip pull ups 5-5-5-5-5
WOD:
15 min AMRAP
5 deadlifts 315/180
200 meter run
10 kettlebell swings 32/20kg
15 hand release push ups
Neil staying busy on the rings
5/15/12 {0}
STRENGTH:
behind the neck shoulder press 10-10-10
WOD:
Begin and end WOD with 50 pistols not for time,
50 double unders
12 knees to elbows
40 double unders
12 knees to elbows
30 double unders
12 knees to elbow
20 double unders
12 knees to elbows
10 double unders
12 knees to elbows
50 pistols
It was great to see the effort put into "Murph" on Saturday
5/14/12 {0}
Those who are participating the Paleo Challenge please bring in your food logs so we can tally a score from week #1.
Tonight begins a new cycle of the fundamental classes. It will be held for 3 weeks on Mondays and Wednesdays @ 7pm and Saturdays @ 8am. If it is your first class at Rock Solid please bring some water and something comfortable to workout in.
STRENGTH:
hang power clean 3-3-3
WOD:
3 rounds
10 hang power cleans 155/95
15 burpees over bar
400 meter run
How to Protect Yourself Against Cancer With Food byThe Weston A. Price Foundation
http://www.westonaprice.org/cancer/how-to-protect-yourself-against-cancer-with-food
5/12/12 {0}
WOD:
“MURPH”
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
*this wod will be scaled down to 1/2 and 1/4 Murphs
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted 18 August 2005
5/10/12 {0}
WOD:
Using two timers, we will set one with the Tabata sequence and the other will keep time. Complete the following by working in cycles of 20 seconds on/10 seconds off . Once all reps are done you are done!
100 push press 80/45
100 sit ups
100 kettlebell swings 24/16kg
100 calorie row
*25 minute cap
HAVE YOU SEEN THIS GUY?
5/9/12 {0}
Paleo dinner night at Caln Pizza and Pasta tonight. We are having a beef and vegetable stew served over cauliflower rice. Those of you who are entered in the Paleo Challenge be sure to sign in at the counter to receive your extra credit points.
SKILL:
muscle up progressions
WOD:
12 minute AMRAP
Follow this sequence until time is up!
1 muscle up/1 box jump 36/24″
2 muscle up/2 box jump 36/24″
3 muscle up/3 box jump 36/24″
4 muscle up/4 box jump 36/24″…
*post total reps
5/7/12 {1}
CONGRATULATIONS TO THE CROSSFIT EXPLODE CREW. THE TEAM FINISHED IN FOURTH PLACE AND BRIAN IS ON HIS WAY TO THE GAMES!!
WOD:
10 rounds
10 kettlebell snatches 24/16kg (alternating hands)
200 meter run
CASH OUT:
max reps of weighted push ups
use each weight- 45/35/25
Check out Robb Wolf’s article on whey protein
http://robbwolf.com/2012/05/03/wheying-in-protein-powders-paleo/
5/6/12 {0}
TEAMS FOR PALEO CALLENGE 2.0
Tara & Julia
Amy H. & Marc
Nick G. & Chris K.
Molly & Meg
Colleen & Shawn
Nellie & Melanie
Cal & Conner
Shannon & Stacy
Amy D. & Cathy
Tim & Billy
Christina & Ashley
Chuck T. & Dan
Jess & George
Najib & Jenna
Speer & Mike A.
Neil & Chuck L.
* If there is anyone that was missed please contact Mike A.S.A.P.
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