Archives April 2011

29
Apr

Daily Workout 4.30.11

Partner Challenge 400m SandBag Run 50 SandBag Jerks 50 SandBag Cleans 50 Toes to Bag 50 SandBag Burpees 400m SandBag Run

28
Apr

Daily Workout 4.29.11

CrossFit Games Sectional WOD #6 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 …

28
Apr

Wrist Wraps in Stock!

We have ten pairs of Harbinger Wrist Wraps available for sale in the gym. If you’d like a set, head out to ZenPlanner and reserve them now. $15. Once you purchase, I’ll throw them into the ‘For Pickup’ bin with your name on ‘em.

27
Apr

Daily Workout 4.28.11

Strength: Max reps of 75% max load Back Squat Pushups Metcon Death by Pullup If you plan on doing the Sectional WOD on Friday, consider swapping the above with the following: 4 rounds for time of Run 400m, 25 Pushups, 35 Situps Inside the NBA

26
Apr

Daily Workout 4.27.11

‘Grace’ 30 Clean and Jerk (135lb/95lb) Post time and weight to comments Note: We will be posting an alternate workout for Thursday, since the planned sectional WOD doesn’t really go well with heavy back squats. Watch this space! The Case AGAINST Anti-Oxidants    

26
Apr

Athlete Spotlight: Melissa Cairns

Athlete Spotlight: Melissa Cairns

26
Apr

Herb’s First Muscle Up

After many, MANY attempts, Herb finally landed his first Muscle Up tonight at the box. Witness the power of the ‘Slow Clap’.. Congrats, Herb!

25
Apr

Daily Workout 4.26.11

Strength: Press 3×5 (sets across) Between each Press set, do a max effort set of Ring Rows Metcon: 5 rounds of 15 Med Ball Cleans 15 Wall Balls Post weight and time to comments Coordination, Accuracy, Agility, Balance, FLEXIBILITY Sitting All Day is Worse Than You Think

25
Apr

Metro Dash After Party

Maura is throwing an ‘after-party’ for the folks running the Metro Dash this weekend (Colleen, Meg, Tom and Bill Tirado will represent CFDV). Everyone is invited! Here are the details: Come on down and join us for the Metro Dash after party.  Saturday, April 30th…  I’m supplying the steak, burgers, chicken and salad… feel free …

25
Apr

Post-Sectional Party

Colleen and Meg are organizing a post-CF Games Sectional party for Saturday, May 7th at McGillicuddy’s in Ardmore. The time would be 8pm-11pm and would cost each attendee $30 for an open bar (domestic beer, wine, mixed drinks) and food buffet. If you’re able to make it, please sound off in comments. Col and Meg …

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