Warm up
V-ups
Inch worm
Hollow rocks
Walking Sampson
Tucks
Broad jumps
Skill- MB clean
WOD
For time:
Ring dips 10-20-30
MB clean 30-20-10
Double unders, 50 reps
Wednesday, December 7, 2011
Tuesday, December 6, 2011
Tuesday
 |
| CrossFit Kids tonight @ 4:30pm ages 4 to 7 |
Warm up
Jump rope 2 minutes
Hold handstand
False grip ring rows
OHS
GHD sit ups
GHD back ext
Skill- shoulder distraction lat & elbow
WOD
Tabata push press
Run 800m or row 1000m
KBS & Burpees, 25-20-15-10-5 reps
Monday, December 5, 2011
Monday
 |
| Go Alana! |
Warm up
Jump and jacks
Pass-through with OHS
Dips
Hollow rocks
Super rocks
Mountain climbers
Skill- hip distraction pigeon
WOD
The Deck
Spades – push ups
Diamonds - pull ups
Clubs – jump lunges
Hearts – air squats
Jokers – 15 squat thrusts
Sunday, December 4, 2011
Saturday, December 3, 2011
Local Teens Conquer CrossFit Games
Teens from CrossFit Monrovia competed in the Inaugural Teen Challenge at the Cross Fit Games this Summer.
Kai Higashiyama completes an event.
Photos
Who: Gavin Hunt (16), Hunter Thrane (16), Lauren Teague (17), Kai Higashiyama (14), Katelyn Breitschwerdt (14), Lara Leduc (17).
Accomplishment: Gavin, Hunter, Lauren, Kai, Katelyn, and Lara competed in the Inaugural Teen Challenge at the CrossFit Games at the Home Depot Center in Carson, California on July 29-31.
Key To Awesomeness: The teens from CrossFit Monrovia completed rigorous workouts over the course of three days at the CrossFit Games on July 29-31. Their workouts began on Friday. In a session of 12 minutes, each team member completed as many reps as possible of 50 power cleans (Olympic lifting), with the weight at 135 pounds for the boys and 95 pounds for the girls; 50 box jumps (30"/24"); 150 double unders (jump roping where rope passes under 2x each jump); and a front squat. Katelyn squatted 100 pounds and attained a personal best, and Kai also achieved a personal best and squatted 125 pounds.
For the Saturday event, the team members completed as many reps as possible of squat thrusters (95/65 lbs), alternating with pull-ups. The count started at 3 for each skill, then continued in increments of 3 (6, 9, 12, 15…) until the 14 minute session ran out. On Sunday, each team member completed a 200 meter shuttle run and 10 power snatches (95/65 lbs). Then as a team, they completed 20 reps of muscle ups (Lauren and Gavin got their first muscle ups in competition); 30 reps of ring hanging (knees to elbows); 40 sandbag tosses (20 lbs over a 7 foot bar); 150 hurdle burpees; and a 200 meter shuttle run. The teams worked with their coaches, Kate and Ryan Hunt, to put together the best combination of talents and made an awesome showing at the Inaugural Teen Challenge. Pictures and video of the event can also be found at the CrossFit Games website.
Accomplishment: Gavin, Hunter, Lauren, Kai, Katelyn, and Lara competed in the Inaugural Teen Challenge at the CrossFit Games at the Home Depot Center in Carson, California on July 29-31.
Key To Awesomeness: The teens from CrossFit Monrovia completed rigorous workouts over the course of three days at the CrossFit Games on July 29-31. Their workouts began on Friday. In a session of 12 minutes, each team member completed as many reps as possible of 50 power cleans (Olympic lifting), with the weight at 135 pounds for the boys and 95 pounds for the girls; 50 box jumps (30"/24"); 150 double unders (jump roping where rope passes under 2x each jump); and a front squat. Katelyn squatted 100 pounds and attained a personal best, and Kai also achieved a personal best and squatted 125 pounds.
For the Saturday event, the team members completed as many reps as possible of squat thrusters (95/65 lbs), alternating with pull-ups. The count started at 3 for each skill, then continued in increments of 3 (6, 9, 12, 15…) until the 14 minute session ran out. On Sunday, each team member completed a 200 meter shuttle run and 10 power snatches (95/65 lbs). Then as a team, they completed 20 reps of muscle ups (Lauren and Gavin got their first muscle ups in competition); 30 reps of ring hanging (knees to elbows); 40 sandbag tosses (20 lbs over a 7 foot bar); 150 hurdle burpees; and a 200 meter shuttle run. The teams worked with their coaches, Kate and Ryan Hunt, to put together the best combination of talents and made an awesome showing at the Inaugural Teen Challenge. Pictures and video of the event can also be found at the CrossFit Games website.
Friday, December 2, 2011
Friday
Warm up
Jump rope 2 minutes
Inversion to skin the cat
Wall climbs
Pull ups
GHD back ext
Skill- stones
Partner WOD
Complete the following:
KBS 150
Wall ball 100
Stone ground to shoulder 50
CrossFit regimen combines weights, jumping, running
Haddonfield's John Crowe has completed two Ironman triathlons -- the athletic endurance competition consisting of a 2.4-mile swim, a 112-mile bike ride and a 26.2-mile run.
Crowe, 54, tooka grueling 12 hours to complete his first Ironman four years ago in Lake Placid.
So, when he attended his first session at CrossFit Tribe in Pennsauken lastwinter, Crowe was understandably confident in his endurance capacity.
"We were given an eight-minute introductory Workout of the Day (WOD). I thought this was going to be easy," Crowe said. "After about four minutes into the WOD, I was dripping with sweat and completely exhausted.
"I knew at that moment that CrossFit was for me." CrossFit isn't for beginners. The intense strength and conditioning cross-training routine combines a continuous cycle of weightlifting and a body weightlifting such as pull-ups and push-ups with running, rowing and jumping in a compact 20-minute or less workout. "CrossFit is not easy," Crowe said. "The workouts . . . are fun and rewarding. I have gotten better results in only six months doing CrossFit than I ever got doing anything else."
Crowe, 54, tooka grueling 12 hours to complete his first Ironman four years ago in Lake Placid.
So, when he attended his first session at CrossFit Tribe in Pennsauken lastwinter, Crowe was understandably confident in his endurance capacity.
"We were given an eight-minute introductory Workout of the Day (WOD). I thought this was going to be easy," Crowe said. "After about four minutes into the WOD, I was dripping with sweat and completely exhausted.
"I knew at that moment that CrossFit was for me." CrossFit isn't for beginners. The intense strength and conditioning cross-training routine combines a continuous cycle of weightlifting and a body weightlifting such as pull-ups and push-ups with running, rowing and jumping in a compact 20-minute or less workout. "CrossFit is not easy," Crowe said. "The workouts . . . are fun and rewarding. I have gotten better results in only six months doing CrossFit than I ever got doing anything else."
Thursday, December 1, 2011
Thursday
 |
| Roy kicking ass! |
Warm up
Broad jumps
Inch worm
Walking Sampson
Hip rotations
Leg swings
Skill- mobility hip distraction Spiderman with rotations
WOD
Tabata the following:
Double unders
Squats
Burpees
Push ups
Subscribe to:
Posts (Atom)