Monday, November 10, 2008
“Jackie”
For time:
1000m Row
45# Thruster, 50 Reps
30 Pull-Ups
Post time to comments.
How did your nutrition pan out this weekend? Who stuck it out the entire weekend? Who gave into temptation? Post thoughts to comments.
Here are four nutrition blogs you need to know:
Robb Wolf’s Blog
The Modern Forager
Mark’s Daily Apple
Crossfit Coronado’s Nutrition Blog
Monday, October 13, 2008
“The San Francisco Crippler”
For time:
Bodyweight Back Squat, 30 Reps
1000m Row
Post time and bodyweight to comments.
Announcements:
#1
We are making a few changes to the schedule, effective next Monday (October 20):
Monday-Thursday: 6am, 7am, 6pm, 7pm
M/W/F: 6am, 7am, 12pm, 6pm, 7pm
Friday: no 7pm (all other classes remain constant)
Saturday: 8:30-9:30 Free Saturday Workout; 9:30-11:30 Fundamental Class*
*The Fundamentals Class is reserved for new athletes learning the fundamental set of movements, as well as current athletes in need of a refresher. The Fundamentals class will be held dependent on prior announcement. If you need ANY additional coaching on ANY of the movements we do in our programming, this is for you.
#2
We are putting together ideas for new t-shirts. Post thoughts (and reasons why it would make for a good shirt) to comments.
Thanks!
Wednesday, October 8, 2008
1 minute Row (calories)
1 minute Push-Ups
1 minute Air Squat
1 minute Med-Ball Clean (Men 20#, Women 10#)
Repeat for 45 seconds, 30 seconds
Post your total reps for each round to comments.
We’re hosting a Crossfit Running and Endurance Sports Seminar the weekend of January 3. Sign up here. It’s worth it. Sam attended this last May, and the week afterwards PR’d his Helen time by 90 seconds. Makes you wonder…
Everyone here could express a few things we need to work more on. Whether it’s running, clean and jerk technique, the infamous l-sit, or just nailing down that damn kipping pull-up, we’ve all got areas we wish we could improve upon. What’s yours? What are you lacking in? What one movement/skill/event that would make your day better if only you were more efficient at it?
Post your top three “goats” to comments. Let ‘er rip!
Monday, September 29, 2008
[1] 100 Jumping Pull-Ups, for time
Rest 10 minutes
[2] Max Reps Pull-Ups, 1 Round
Rest 5 minutes
[3] 500m Row, for time
Post times and number of pull-ups to comments.
Tuesday, August 26, 2008
5 Rounds of either:
400m Run
500m Row
Rest 2 minutes between efforts. Deviate more than 4 seconds and you foul.
FOUL: 2 Intervals Tabata Squats
***Rest 10 minutes***
100 Reps, for time of either:
Knees to Elbows
Ab-Mat Sit-Ups
Hollow Rocks
Post run time and 100-rep time to comments.
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