Wednesday 100407 – Pushin up Burpees

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CrossFit vs. P90X What’s the difference?  Well, a lot. Some say, not much.  They have a lot in common, and they’re closer to one another than, say, the average gym-goers ‘routine’ of machines and cardio. First off, neither of these methodologies are unique.  Both draw from a wide variety of more original sources.  In Crossfit’s case, it’s gymnastics, weightlifting, sprinting, …

Tuesday 100406 – Deadlift + Run!!!

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UPDATE: Please do not subscribe to the newsletter over to the left.  We are still working out the bugs with the program.  We will let you know when we have it ready to go. Gluten and Gluttony Q. Other than celiac disease, is there any reason to avoid gluten in the diet? A. “Though the hype continues on gluten-free diets …

Monday 100405 – April ’10 Painstorm

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There is NO Lvl 2 today.  If you have been doing lvl 2 or a mix between lvl 2 and lvl 3, you are going all out at lvl 3 today.  The only people doing lvl 1 should be new athletes, and those nursing injuries. WOD: April ’10 Painstorm Lvl 3 For Time: Deadlift 37 reps Power Clean 37 reps …

Thursday 100401 – April Fools

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UPDATE: Easter Schedule: Friday – 5:15am, 6:15am, noon, and 6p (no 5p) – All classes are meeting at Woodway Park, Pavilion 2 Saturday and Sunday – Closed Active Rest Day Below you will find a workout to do if it is your Active Rest day.  Take your time going through it, and focus on form and technique.  We will be …

Wednesday 100330 – HEAVY, HEAVY, HEAVY

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Why do we do Olympic Lifting? You are probably wondering what makes Olympic Weightlifting a better choice for resistance training than others forms. Weightlifting offers many benefits over bodybuilding, powerlifting, and machines. However, the main reason people do not participate in weightlifting is because they are afraid of getting injury, however this is a false assumption that is easily discredited. …

Tuesday 100330 “Barbara”

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It’s been over seven months, since we’ve kicked Barbara in the backside, therefore it is again time.  She’s tough, but she can be taken. Fight her hard, every round and take full advantage of the 3-min break between rounds. Good Luck !!! Strength and Skills Movement Bench Press 3-3-1-1-1 WOD: Barbara Level 3 Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 …

Monday 100329 – Winding Down

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Another month is coming to an end, and a new one approaches us.  Are you satisfied with your training over the last month?  Did you set yourself up with goals for the month of March, and if you did, did you accomplish them?  Or are you still at the same fitness level as you were 2 months ago?  Spend the …

Saturday 100327 – Suffer Saturday

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Today’s Schedule: 10am – Team WOD 11:30am – POSE Running Seminar WOD: CFW Gauntlet Fran (95/65) 1 Round of Barbara Grace (135/95) 1 Round of Barbara Karen (20/12) 1 Round of Barbara Annie *Teams of 2.  Switch as much as needed. Fran 21-15-9 Thruster Pull up 1 Round of Barbara 20 Pull ups 30 Push ups 40 Sit ups 50 …

Friday 100326 – Let’s Do This

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Hillis showing us how the head passes through the arms.  Pay attention Bill. I train in a garage gym. Not because I can’t train in a carpeted, shiny, air conditioned palace, but because I know that just being willing to train in discomfort leads to greater gains, some that you can see and some that you will never. Some see …

Thursday 100325 – Active Rest/Skill Day

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Well it’s been a good week so far.  We have been pretty easy on you with the workouts, so if you’re able, come on in today for a good one.  Remember the gym is open today from 5:15am-7:15am, noon, and 5p-7p.  Get in, stretch out, move around, practice something, or do some Olympic Lifting. Olympic WOD Snatch balance – 70% …