CrossFit Sky

Tuesday

November 1, 2011

CONGRATS TO LAURA REVELLA, THE WINNER OF THE WEIGHT LOSS CHALLENGE!  Laura has won a bunch of goodies, including a cash prize, one month of free CrossFit, and a new jump rope.  Awesome work, Laura! 

Strength: 

Shoulder press (20 minutes to find 1 RM)

WOD:

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Josh Everett 50-70-90-90-100lbs. Post loads to comments.

Bummed you missed out on the last challenge?  Feeling sluggish during or after your WODs?  Ask one of your trainers for information on Paleo or Zone eating.  These aren't fad diets, they are lifestyle changes.  You don't have to give up great foods, either.  Pictured above is a delicious Paleo Pizza.  All ingredients are completely Paleo friendly. 

Monday

October 31, 2011

Strength:  Deadlift (20 minutes to find your 1RM)

WOD:  Hopper Deck 10 of Spades

AMRAP in 20 minutes:

5 handstand push-ups

10 knees to elbows

15 overhead squats (95/65)

Exciting things ahead at CrossFit Sky!  Within the next couple of weeks, we are beginning a new program for all of our members.  For this launch to be successful, we need everyone to find their 1RM on deadlift, shoulder press, front squat, and snatch.   Each of these lifts will be part of our programming this week.  If you miss a day, you'll have a chance to make it up on Saturday.  We'll be sending out a group e-mail with all of the specifics relating to this upcoming program sometime this week.  If we don't have your current e-mail address, make sure to give it to one of the trainers.  

 

Sunday

OPEN GYM

2-4 pm

Come in and work on a skill or do a WOD you missed earlier in the week.

 

Saturday

Fight Gone Bad

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

W 3
M 2
G 0

Weekly
W 11
M 8
G 7

Friday

21-15-9-15-21
Thrusters 95/65
pull ups

Cash Out
Tabata Abs

W 1
M 0
G 2

Weekly
W 8
M 6
G 7

Thursday

Sean's PR 525 Deadlift
 
10x3 front squat 89%

wod chipper
400 M Run
40 Box Jumps 30/24
40 kettlebells 70/55
40 dubs
40 ohs 95/65
400 M run

W 2
M 3
G 0

Weekly
W 7
M 6
G 5

Wednesday

Skills
10min Amrap handstand walk
Length of Crossfit Mat



Wod
Complete as many rounds and reps as possible in 5 minutes of:
165/110 Squat Clean
165/110 Jerk
Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Cash out
4 x 100m sprints rest 60

W 2
M 1
G 1

Weekly
W 4
M 3
G 5

Tuesday

Max Charles Fugate
Arrived Monday Oct 24th, 2011!
8lbs 9oz and 21 Inches
Congratulations Fugates!  Your Crossfit Family is Proud of You!



Skills
kipping pull ups
3x max set unbroken

Wod
3ds
10 - 315/215 DeadLifts
15 - Burpees

Cash out
500 m row for time

W 1
M 2
G 1

Weekly
W 2
M 2
G 4

Explanation of what and why there is a break down of W, M, and G.  Weightlifing (W), Met Con (M), and Gymnast (G).  Crossfit Strives for constantly varied, as opposed to completely random.  This breakdown will let you know how many of each movement we have done for that day, and the week.
This week will be (W) biased. 

Monday

Back squat 10x3 93% of 1 Rep Max

25-20-15
Hspu
Toes To Bar
Hands off Push Ups

W 1
M 0
G 3

Sunday

October 23, 2011

OPEN GYM

2-4 pm

Come in and work on a skill or do a WOD you missed earlier in the week.