11-30-09 Monday WOD Using your 5 x 5 calculations: Deadlift 5-5-5-5-5 -then- 4 rounds for time: KTE x 10 Warrior Push-up x 6 Rope Climb x 1

11-30-09 Monday

Warm-Up

Jump Rope Skill Practice
5 mins

Alternate Toe Touch x 10
Squat Stretch x 5
Samson Stretch R/L x 30 secs

WOD

Using your 5 x 5 calculations:

Deadlift 5-5-5-5-5

-then-

4 rounds for time:
KTE x 10
Warrior Push-up x 6
Rope Climb x 1

Tactical Fit Ormond

11-29-09 Sunday - Rest Day -

Suzee & Deb post 5K

11-29-09 Sunday

Rest Day

Tactical Fit Ormond

11-28-09 Saturday WOD "CrossFit Outside The Box" Mud Run Conditioning: 5K Run Meet: Trails Shopping Center next to Fish City Grill Time: 8:30am

Time to run off that Pumpkin Pie!

11-28-09 Saturday

NO CROSSFIT IN THE BOX TODAY

WOD
"CrossFit Outside The Box"


Mud Run Conditioning: 5K Run

Meet: Trails Shopping Center next to Fish City Grill
Time: 8:30am


We will be running the Sandpiper 5K route. Route will be marked with mile markers and cones. You will be timed at the finish line. One water stop provided mid run.

Prepare for cool weather. Wear layered clothing.

Tactical Fit Ormond

Friday 11-27-09 WOD Tabata This 3 Intervals Each Exercise TRX Low Body Row Push-Up Jump Box Ball Slam Butterfly Sit-Up Wall Ball Sit-Ups

Friday 11-27-09

ONLY ONE WOD TODAY @ 8:30am
Get in here and work off some of that Turkey!

Warm-Up
Bottom-to-bottoms
4 mins


WOD

Tabata This
3 Intervals Each Exercise

TRX Low Body Row
Push-Up
Jump Box
Ball Slam
Butterfly Sit-Up
Wall Ball
Sit-Ups

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11-26-09 Rest Day Happy Thanksgiving!

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11-25-09 Wednesday WOD Tom the Frozen Turkey Relay In teams: 200m row Pumpkin Pie #45 Plate Carry Sweet Potato Suicide Sprints x 5

11-25-09 Wednesday
Warm-Up
Dynamic Stretch

WOD

Tom the Frozen Turkey Relay

In teams:

200m row
Pumpkin Pie #45 Plate Carry
Sweet Potato Suicide Sprints x 5
Frozen Turkey OH Traveling Lunge x 25'
Frozen Turkey Russian Swing x 10
100m run

First team to complete 3 rounds wins!
Team members entered into drawing for $25 BP Gas Card!
-then-

Turkey Toss

Team to Toss Tom the farthest enters drawing for $25 BP Gas Card!

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11-24-09 Tuesday WOD Using your 5 x 5 calculation sheet: Push-press 5-5-5-5-5 Hang Clean 5-5-5-5-5

Strength and Flexibility are the base of your fitness pyramid.

11-24-09 Tuesday

Warm-Up
20 Wall Balls
20 Sit-Ups
20 Wall Balls
20 Push-Ups
20 Wall Balls
20 Pull-Ups

WOD

Using your 5 x 5 calculation sheet:

Push-press 5-5-5-5-5
Hang Clean 5-5-5-5-5

-then-

1 mile run
for time

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11-23-09 Monday WOD Complete as many rounds as possible in twenty minutes of: 25 Burpees Body weight back squat, 15 reps

11-23-09 Monday

Happy Thanksgiving!

Don't miss Wednesday's Turkey Toss WOD!!!!!!!

Be the one to Toss Tom the Turkey the farthest and win a prize!

My son Rob is in town for Thanksgiving.

To spend more time with our families, we are adjusting this week's schedule.

Thanksgiving schedule:

Wednesday Morning Classes Remain the same & only ONE evening class at 5:45pm

Friday only ONE day class at 8:30am

The remainder of the schedule stays the same.

Warm-Up
Jump Rope Skill Practice
5 min

WOD

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post Loads and Comments to

11-22-09 Sunday "Rest Day"

Live, Love, Laugh a Lot & CrossFit ~Tish

11-22-09 Sunday

"Rest Day"

“Rest is not idleness, and to lie sometimes on the grass under the trees on a summer's day, listening to the murmur of water, or watching the clouds float across the sky, is by no means a waste of time” ~John Lubbock

Saturday 11-21-09 WOD "KettleForce" Kettlebell Navy Seal TRX Suspension Training Transitions Set to a Rockin' Alternative Beat!

Saturday 11-21-09

Warm-Up

Dynamic Stretch

WOD

"KettleForce"
Kettlebell Navy Seal TRX Suspension Training Transitions
Set to a Rockin' Alternative Beat!

Class Size is Limited
Gym Members Receive First Priority
Non-Gym Members not using a "FREE" Week Pass / $12

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Gettin' Heavy on Dead Lift Day

11-20-09 Friday WOD Using your last Hang Clean 5 x 5 calculations: From the high hang position: Squat Clean 5-5-5-5-5

Strong is beautiful.

Deadlift Ginny

11-20-09 Friday
Warm-Up
Bear Complex #45 x 3

WOD
Using your last Hang Clean 5 x 5 calculations:

From the high hang position:
Squat Clean 5-5-5-5-5

Loads to logs

-then-

for time:
Pull-Up
10-9-8-7-6-5-4-3-2-1

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11-19-09 WOD In teams: Run / Row 10,000m for time

11-19-09 Thursday

Warm Up
50 Single Jump ropes
20 Fwd/back arm circles
10 Sec Handstands x 2

WOD

In teams:

Run / Row 10,000m

for time

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11-18-09 Wednesday WOD Filthy Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood / #35 Walking Lunge, 50 step

Familiar view?

11-18-09 Wednesday

Warm-Up

200m forward
200m backward
2oom forward
200m backward

WOD

Filthy Fifty

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood / #35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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11-17-09 Tuesday Deadlift 1-1-1-1-1-1-1 You do NOT need to complete all seven lifts. Once you PR, you are finished.

Army future soldier, Enock gettin it on!

11-17-09 Tuesday

Warm-Up

"Cindy"
5 Pull-ups
10 Push-Ups
15 Squats
3 Rounds

WOD

LIFT SMART!
You are not looking to Double your 5 x 5 max during this WOD!
Huge Stupid Lifts you cannot complete with good form are just Huge Stupid Lifts.

Using your 5 X 5 calculation sheet to load your initial lift:

Deadlift 1-1-1-1-1-1-1

You do NOT need to complete all seven lifts.
Once you PR, you are finished.

Record loads to 5 x 5 calculation sheet.

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WOD ~Benchmark~ "Annie" 50-40-30-20-10 of: Double-unders (Subs Tuck Jumps or 4 Single jumps = 1 DU) Sit-ups for time

Frank gettin some!

11-16-09 Monday

New Winter Schedule starts today.
We will no longer offer a 12 noon session.
A new 9:30am session has been added Monday-Friday!
The rest of the schedule stays as is.

Warm Up

400m run
Tuck Jump x 10
Walking lunges 50' x 2
20 Air Squats

WOD
~Benchmark~

"Annie"

50-40-30-20-10 of:
Double-unders (Subs Tuck Jumps or 4 Single jumps = 1 DU)
Sit-ups
for time

Work to achieve the double under - increasing reps of singles is truely not a substitution for the double under.

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A Collection of Beautiful CrossFit People

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11-14-09 Saturday WOD 2 mile beach run followed by a friendly (muhahahahahaha!) game of Hooverball. May the best team win!

Heat #1 of Jackie. Gotta love those rowing faces!

11-14-09 Saturday

CrossFit Outside the Box
Meet: 8:30am Starbucks / TGI Fridays Parking Lot East Granada
Bring towel and water bottle

WOD

2 mile beach run followed by a friendly (muhahahahahaha!) game of Hooverball.
May the best team win!

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11-13-09 Friday Jackie for time 1000m row Thruster x 30 #45 Pull-Up x 30

11-13-09 Friday

Warm-Up
400m run
Dynamic Stretch

WOD
-Benchmark-

Jackie
for time
1000m row
Thruster x 30 #45
Pull-Up x 30

Record time to logs.

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11-12-09 Thursday WOD 1RM Calculation Using you 5 x5 calculation chart for initial load: Push-Press 1-1-1-1-1-1-1 Hang Clean 1-1-1-1-1-1-1

11-12-09 Thursday

Warm-Up
Jump Rope Skill Practice
Double-Under x 5
3 sets

-then

Skill Practice
PVC Burgener Warm-Up

WOD

1RM Calculation

Using you 5 x5 calculation chart for initial load:

Push-Press 1-1-1-1-1-1-1
Hang Clean 1-1-1-1-1-1-1

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Wednesday 11-11-09 Tabata this: 3 Rounds KB Front Squat KB Sit-Up Mountain Climb Pull-Up / Low Body Row

Wednesday 11-11-09

NO NOON OR EVENING CLASSES TODAY.
REGULAR SCHEDULE WILL RESUME THURSDAY 11-12-09

Warm-Up:
800m run

Tabata this:

3 Rounds
KB Front Squat
KB Sit-Up
Mountain Climb
Pull-Up / Low Body Row

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WOD for time: 1 mile body weight circuit Burpee x 10 Jump Box x 10 KB Swing x 10 Push-Up x 10

Warm-Up
Double-Under x 10 (100 singles)
Sit-Up x 10
5 Rounds

Skill Practice
KB Clean

WOD
for time:
1 mile body weight circuit
Burpee x 10
Jump Box x 10
KB Swing x 10
Push-Up x 10

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Monday 11-08-09 It's 1 Rep Max Week! WOD Using your 5 x5 calculation sheet: Record 1RM for: Back Squat 1-1-1-1-1-1-1

Stretch it out with Laura Bergoust every Tuesday @ 6:45. $12 drop in.

Monday 11-08-09

It's 1 Rep Max Week!

Warm-Up
Jump Rope Skill Practice
1, 2, 3, Double Under
3 mins

PVC Bear Complex x 10


WOD
Using your 5 x5 calculation sheet: Record 1RM for:
Back Squat 1-1-1-1-1-1-1

Mini-Metcon
TRX 40/40 Challenge
3 attemps

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11-07-09 WOD Everyone loves Traveling Kettlebells! for time: KB Swing Forward 50' Squat x 10 KB Swing Backward 50' Step-Up x 10 Swing Lateral Rt 50'

Saturday 11-07-09

Warm-Up
Dynamic Stretch
OHS PVC

WOD
Everyone loves
Traveling Kettlebells!

for time:
KB Swing Forward 50'
Squat x 10
KB Swing Backward 50'
Step-Up x 10
Swing Lateral Rt 50'
Squat x 10
Swing Lateral Lt. 50'
Step-Up x 10
Snatch Forward 50'
Squat x 10
Snatch Backward 50'
Step-Up x 10
Overhead Lunge 50'
Squat x 10
Overhead Lunge 50'
Step-Up x 10

Times to whiteboard.

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11-06-09 Friday WOD Hang Clean (65%max) x 12 KB Burpee x 6 R/L Push-Up x 10 5 rounds for time

Gettin' some KTEs. You're much more menacing in black and white Mitt.

11-06-09 Friday

Everyone is working hard this month on jump rope technique and I see huge improvements. Congratulations to Rob, Dave G., Deb, Enock (you had it already), Angela (you had it too), Dave M., Lu and JJ for quickly picking up Double-Unders. If I left someone out, come find me and prove it! Hopefully I'll be able to add my name to that list soon :P Keep Jumping!

Warm-Up
Dynamic Stretch
Double Under x 10 (100 singles)
Sit-Up x 20
3 Rounds

WOD
Hang Clean (65%max) x 12
KB Burpee x 6 R/L
Push-Up x 10
5 rounds for time

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WOD 11-05-09 Thursday With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third min

If I ever need a nurse, I want this one!

Warm-Up
Double Under Skill Practice
1,2,3, Double Under on the 4th Jump
3 mins

Run 1 mile for time

WOD
11-05-09 Thursday

With a continuously running clock
do one pull-up the first minute,
two pull-ups the second minute,
three pull-ups the third minute...
continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to whiteboard and log.

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11-04-09 Wednesday WOD In teams of two for time: 200 Jump Box 200 Sit-Ups 200 Air Squats 200 Ball Slams

11-04-09 Wednesday

Warm-up
November is Double Under Month
Jump Rope Skill Practice
Single Jump 1, 2, 3, Double Under on the 4th Jump
5 minutes

WOD

In teams of two for time:
200 Jump Box
200 Sit-Ups
200 Air Squats
200 Ball Slams

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