CrossFit Road Warriors

PLEASE NOTE THAT THERE WILL NOT BE A WORKOUT SATURDAY.
I'm taking advantage of the long weekend and going to the river. I will be back in time for Monday's workout. I will also be available all day Tuesday if anyone is interested, but please give me a call on the cell so I know that you're coming.

We had a good workout Friday, 3 rounds of;
25 squats
5 pull-ups
5 dips or push-ups
15 swings

Vicky  6:15
Justin 7:27
Aaron 6:55 (Aaron chose to do ring dips)

Have a good weekend and see you next week.

It's been too long since I last updated the website. I appreciate your patience but I should point out that I respond pretty well to pressure, so don't be afraid to send me an email pointing out that I need to get off my butt! A lot has been going on since the last post I've started a new job and it's going quite well. It looks like we'll be adding morning hours to the schedule in the next few weeks. Until that is finalized, please email me if you're interested in working out in the morning and I'll let you what my schedule looks like. There have been a lot of workouts since the last post and I won't try to post the results of all of them but I will mention a few of the notables, in no particular order.

Hanging power snatches;
Aaron  105#
Vicky    70#
Brian   115#

Cleans (from the floor);
Vicky   90#
Nick  205#

3 rounds of:
One arm swings (10 right + 10 left)
20 push-ups
20 laying leg raises
Aaron 8:11 (did ring push-ups)
Vicky  9:49
Brian  7:24

3 rounds of:
10 push-press
10 pull-ups
Julie  3:18 (10# dumb-bells and ring rows)
Vicky 5:21 (Vicky started with 65# but we dropped down to 45# and jumping pull-ups)
Nick  2:53 (95# and chest-ups)

I could go on but I'm sure that you can see why I'm really proud of everyone.

PLEASE NOTE THAT THERE WILL NOT BE A WORKOUT THIS SATURDAY, 8/30.
I'm going to take advantage of the 3-day weekend and go the the river. Workouts will continue on Monday.

On Wednesday we did some DB snatches and worked on ball slams (interested lesson there, but I'll have to tell you that story later). Afterwards we did a barbell complex.

5 rounds of;
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push presses
5 Back squats

Nick (95#)  7:17
Brian (45#) 6:34

 

Yesterday we did some work on forward rolls and handstands and then did 10 minutes of;
50 Rope skips
5 Agility ring hops
10 Side jumping burpees

   

 

Nick finished 6 rounds, Brian was finished after 4.
Nice work guys.

On Wednesday we'll do some focus work on power before the WOD.
See you then.

Friday we did a little work on planche strength and then did a short work out of pull-ups and dips, max reps in 5 minutes and you had to do one dip for every pull-up and vis-versa.

On Saturday Nick and went out to the Patch again;

 

On Nick's first timed run through the course he joined the "sub 30" club by finishing in 29.4 seconds!

I'll post more information soon but the CrosFit Road Warriors are a registered team for the Fight Gone Bad fundraiser for the Prostate Cancer Foundation. Please have a look at the team website;
http://athletes.kintera.org/crossfit08/roadwarriors.
Please contact me if you have any questions.