Monthly Archives: November 2011

Tuesday November 29, 2011

We started with some Push Jerks, 2 every minute for 10 minutes.  Focusing on technique and getting under the bar.

WOD:

Partner WOD, one person working while the other does Air Squats.

2 Lengths of the gymnasium in Inch Worm

 

Score is the total time minus one second for every Air Squat your team completed.

New Class Times and Clothing Order!!

Starting in December CrossFit Summerside will be adding 2 new classes to our schedule.  Tuesday and Friday at noon there will now be a class.  The WOD will be the same as the other class that day.  The first noon time class will be this Friday!

 

I am thinking about putting in a clothing order this week.  If anyone is interested in a hoodie, hat, or toque please let me know before Friday.  I have pictures of the items at the gym so come see me if you are interested.  All items will have to be prepaid before they are ordered.

 

Monday November 28, 2011

A long one tonight.

WOD:

20 minute AMRAP

20 Barbell Burpees

15 Overhead Squats

10 Pull Ups

Saturday November 26, 2011

Strength work:

3-3-3-3-3

Front Squat

WOD:

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Friday November 25, 2011

WOD:

2-4-6-8-10-8-6-4-2

Hang Power Snatch

Ring Dips

Wednesday November 23, 2011

WOD:

10 minute AMRAP

10 Dumbbell Push Press

10 Toes to Bar

 

*A note regarding winter weather.  If the weather is at all bad outside please check the website/Facebook/Twitter before heading out.  Especially for the 6am classes as the roads will usually not be plowed at that time.  If class is cancelled it will be posted on the website, if nothing is posted then class is on!*

Tuesday November 22, 2011

Strength Work:

1-1-1-1-1

Push Jerk

Lots of good numbers and PR’s.  People are finally getting used to the idea of getting down underneath the bar.  Once you can master this your overhead numbers will go way up.

 

WOD:

“Diane”

21-15-9

Deadlifts 225lbs

Handstand Push Ups

 

You will now notice that there is a new “Leaderboard” up in the gym.  Please take some time to fill out your name and all your PR’s on it.  The board is not meant to show who has the best times but to help you keep track of your numbers and determine what weights to use in WOD’s.  If you don’t know one of your PR’s just leave that section blank until we do it.

Monday November 21, 2011

WOD:

30 Pull Ups

30 KB Swings

30 Double Unders

30 Overhead Squats

 

Big class last night, I saw lots of improvements on the overhead squats.  Keep practicing them and implementing them into your warmups.  If you had problems with them last night remember to keep working on your shoulder mobility and squat form.

Saturday November 19, 2011

WOD:

“Grace”

30 Clean & Jerks for time 135lbs/95lbs

 

 

Friday November 18, 2011

An dedicated group braved the snow this morning and were greeted with some Shoulder Press x3.

WOD:

5 Rounds

10 Push Ups

20 Sit Ups

30 Air Squats