She has Divinity....

James Fitzgerald, OPT, speaks about his training and perspectives after he won the 1st CrossFit Games in '08 HERE! Video 5 of 5 - Courtesy of CrossFit.com

"The Captain"
For time:

2 Rds

30 KB Swings 1.5/1 pd

20 Box Jumps 20"

then
400m Run

2 Rds

30 Double Unders

20 Pull Ups

then

400m Run

2 Rds

30 Sit Ups

20 Burpees

Post time and thoughts to comments.

Nick - 16:45

Tholley....

James Fitzgerald, OPT, speaks about his training and perspectives after he won the 1st CrossFit Games in '08 HERE! Video 4 of 5 - Courtesy of CrossFit.com

Lift:

Heavy Front Squat

5 sets of 2-3 reps @ 31X1
(Last completed 6/15/10)


WOD:

2k Row

(Last completed 11/21/09)


Post loads, time and thoughts to comments.

Light it up...

James Fitzgerald, OPT, speaks about his training and perspectives after he won the 1st CrossFit Games in '08 HERE! Video 3 of 5 - Courtesy of CrossFit.com

"Down and Out"

12 min/AMRAP
10 Push Ups
5 Power Cleans BW
5 T2B


Post rounds and thoughts to comments.


CA$H OUT:
4 min/AMRAP
Double Unders

SAVE THE DATE! Friday, August 6th in EHT!!
Celebrate our 1 year Anniversary CrossFit Style!!
Community WOD and BBQ!!

Break-forth the rhythm and the rhyme...

CrossFit's original 'Firebreathers,' Annie Sakamotoand Greg Amundson, do 'Fran' in the original CrossFit HQ in Santa Cruz

"Fran"

21-15-9

Thrusters 95/65lbs

Pull-Ups

Post time and thoughts to comments.

CrossFit's most talked about WOD. It's the workout from which to measure true work capacity using a strength element, body weight element, and pure metabolic stimulation.

Let's hit some PR's!!

(Last done on 3/1/10)

Second Chance...

James Fitzgerald, OPT, speaks about his training and perspectives after he won the 1st CrossFit Games in '08 HERE! Video 2 of 5 - Courtesy of CrossFit.com

Lift:

"CrossFit TOTAL"

1 Back Squat

1 Shoulder Press

1 Deadlift

(Last completed 4/8/10, 12/30/09)

Post each max, total and thoughts to comments.

All one Rep Max's. A total of 3 sets for each exercise to find your 1 RM. Combine total amounts for each to get CrossFit Total.

Back Squat must have full ROM with hip below knee.

Shoulder Press is a movement with no hip or knee flexion.

Deadlift is from the ground up with full hip extension at the top.


Williamstown
There will be no
3pm class until further notice.

This too shall pass...

James Fitzgerald, OPT, speaks about his training and perspectives after he won the 1st CrossFit Games in '08 HERE! Video 1 of 5 - Courtesy of CrossFit.com

"Carey"
21-15-9
Sumo Deadlift High Pull 95/65lbs
Lateral Burpees

Lateral Burpees are to be done over SDHP bar

Post time and thoughts to comments.

CA$H OUT:
Muscle Up practice

You must be a limousine...

Happy 4th of July!!

Rest Day!!

Just one of the very few reasons to get the CrossFit Journal....
The Zone Chronicles w/ Pat Sherwood


4th of July Weekend schedule-
Williamstown
Monday 9:30am

EHT
Monday 9:30am

Williamstown
Starting Monday July 5th, there will be no
3pm class until further notice.

Her name is Rio...

Nicole Carroll, CrossFit's Co-Director of Programming/Training

talks Nutrition Part 1, Part 2

Lift:

Heavy Back Squat

5 sets of 4-6 reps
(Throughout the 5 sets you should be getting 6 reps to start and 4 to finish)
(Last completed 5/24/10)


WOD:
"Falling Apart"

2 Rds of:

2 min AMRAP

Jumping Air Squats

Rest 1 min

2 min AMRAP

Heavy KB Swings 2/1.5 pd

Rest 1 min

2 min AMRAP

DB Burpees 25lbs

Rest 1 min

Post loads, totals and thoughts to comments.

4th of July Weekend schedule-
Williamstown-
Saturday 9:30am
Monday 9:30am

EHT
Saturday 8:00am
Monday 9:30am

Williamstown - Starting Monday July 5th, there will be no 3pm class until further notice.

Jump on it...

Check out Mikko Salo doing "Death by Clean and Jerk"here!!

Courtesy of CrossFit.com

Lift:

Push/Split Jerk

5 sets of 2-3 reps
(First set should be 3 reps and last set should be 2 reps)
(Last completed 3/30/10)


WOD:
"Death by Clean and Jerk"
Starting on the minute, every minute, increase your reps by one:
(ie: 1 rep 1st minute, 2 reps in 2nd minute, etc..)
Clean and Jerk 135/95lbs


Post loads, completed minutes and thoughts to comments.

4th of July Weekend schedule-
Williamstown-
Saturday 9:30am
Monday 9:30am

EHT
Saturday 8:00am
Monday 9:30am

Williamstown - Starting Monday July 5th, there will be no more 3pm class until further notice.

Little Red Corvette...

"The Sprint"
For time:
350M Row
50 Box Jumps 24"
350M Row
(Last completed 3/4/10)

CA$H OUT:
Core-Work
3 sets
7 GHD Raises w/ band
7 GHD Sit Ups w/ band
7 Reverse Hypers w/ band
(Rest as needed between sets)


Post time and thoughts to comments.

4th of July Weekend schedule-
Williamstown-
Saturday 9:30am
Monday 9:30am

EHT
Saturday 8:00am
Monday 9:30am