CrossFit Spotsy

Run & pullups

lisaq — Wed, 10 Mar 2010 05:23:41 +0000

Now that is some fast rowing~

Warm up:
WOD:
For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Post time to comments.
Skill:
skin the cats, touch and go 5x each direction

OHS

lisaq — Tue, 09 Mar 2010 05:20:19 +0000

Early days at CFS lifting overhead

Warm up:
2 rounds: run 200m, 10 pvc passthroughs, 50m pvc OH walking lunge, death, pigeon, sumo stretch
OHS 10, 7
WOD:
Overhead Squat 5-5-5-5-5 reps.
Post loads to comments.
Skill:
Row 1000m

Tabata Something Else

lisaq — Mon, 08 Mar 2010 05:59:11 +0000

Chris working that tire flip

Warm up:
4 rounds of;
10 step ups to box w/ knee and hip at 90 degress
5 lateral overhead med ball toss
WOD:
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Skill:
Deadlift 35% 25 reps

Rest day~

lisaq — Sun, 07 Mar 2010 05:04:19 +0000

Why go to a gymnastics Cert?
What does a back tuck have to do with Olympic lifting or Fran?

According to Jeff Tucker of GSX Athletics, the answer is, “A lot.”

Gymnastics is all about efficiently moving your body with strength and power, and improvements in your gymnastics movements will often bring about impressive gains in other aspects of CrossFit. That’s probably why Greg Glassman made gymnastics one of the foundations of CrossFit and reintroduced the rings to the fitness world.

“The reality is I want to take our skills and drills from gymnastics—the sport of gymnastics—and make it applicable to what we do daily in the box,” Tucker says.

A Gymnastics Cert is also a great place to learn more about coaching and movement—how to motivate athletes while keeping them safe as you teach them to control their bodies and build strength.

Tucker was head coach and director of Texas Christian University’s gymnastics/cheerleading programs from 2001 to 2006 and now conducts CrossFit’s Gymnastics Certifications.

https://id.crossfit.com/a/login.php?amember_redirect_url=http%3A%2F%2Fjournal.crossfit.com%2Fmt%2Fcomments%3F__mode%3Dhandle_sign_in%26key%3DaMember%26blog_id%3D1%26static%3D0%26entry_id%3D996

Coaches surprise

lisaq — Sat, 06 Mar 2010 05:57:16 +0000

What do the coaches have in store?

Come find out what CFSpotsy coaches have in store for you today! And bring a friend!

Hansen

lisaq — Fri, 05 Mar 2010 05:30:20 +0000

Daniel Hansen

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Warm up:
5 stretches +
4 rounds of;
Sprint 100m
10 vertical jump each rep followed by 1 bound
WOD:
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
Skill: buddy stretch

Body weight WOD or rest day~

lisaq — Thu, 04 Mar 2010 05:40:04 +0000

Focused intensity~