Archives March 2013

31
Mar

Daily Workout 4.1.13

Metcon 5 rounds for time: 9 Deadlifts 12 Burpees (done over bar) 15 Double Unders Black: 315/205 Red (RX): 245/165 Green: 185/115 White: 155/95 Cash Out 3 sets of Hollow Rocks Post results to Wodify. CrossFit for Corporate Teamwork

29
Mar

Daily Workout 3.30.13

Helen 3 rounds for time: Run 400m 21 KB Swings (American, 53/35) 12 Pullups Post results to Wodify and compare to 8.20.12. Happy birthday, Diana! What 2000 Calories of Food Actually Looks Like

29
Mar

April Training Plan

April ’13 Training Plan Some notes: 1)  We’re going to try a whole new approach to the strength piece this month.  Instead of doing the strength stuff first, we’ve programming in lifting and bodyweight strength stuff as cashouts.  That makes that cashouts pretty important so plan on hanging out for a few minutes after the …

28
Mar

Daily Workout 3.29.13

CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6 Toes-to-bar 135/95 pound Clean and jerk, 9 reps 9 Toes-to-bar 135/95 pound Clean and jerk, 12 reps 12 Toes-to-bar 135/95 …

28
Mar

13.4 Words of Wisdom from Sheldon

Usually I write these based on my experience gained in nearly six years of CrossFit and my extensive collection of CF-related bookmarks in Google Chrome. I try to provide you all with what I think are the most important items to help you achieve the best scores possible. This week, however, I had the rare …

28
Mar

Daily Workout 3.28.13

CF Games Open Prep CF Open WOD 13.4 (our Friday WOD) is: Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6 Toes-to-bar 135/95 pound Clean and jerk, 9 reps 9 Toes-to-bar 135/95 pound Clean and jerk, …

26
Mar

Daily Workout 3.27.13

Strength Bench Press: 5×5, progressive. Metcon 10-minute AMRAP: 10 Burpees Rest 20 Seconds Post results to Wodify. The ‘Eat’ in ‘Cheat’ 

25
Mar

Daily Workout 3.26.13

Metcon Partner Workout 5 rounds of: 9 Thrusters (95/65) 9 Pullups Both partners most complete the full 9 reps of each movement before moving on to the next round. Post results to Wodify. Crazy Strong 17-Year-Old Girl Shows Off Fitness Skills

25
Mar

Athlete Spotlight: Dana Rygwelski

Name: Dana M. Rygwelski (the “M” stands for Michele) Nickname: SweetDee, Awesome, D-Ryggles Age: 31 (but, I am totally 17 in my head.) Occupation: Making the world a better place! Seriously. I am Director of Programs for DreamIt Ventures – a global pre-seed stage Venture Capital firm and Startup Accelerator. In short, my job is …

24
Mar

Daily Workout 3.25.13

Strength Deadlift, any style: 3×5, sets across. Sets every 2.5 minutes. Metcon Team Workout In teams of 4, complete the following: 200 Calorie Row 200 Push Press (115/75) 200 KB Swings (53/35) 200 Toes to Bar Post results to Wodify. It’s the Sugar, Folks

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