February 9, 2010 · Posted in Uncategorized  

karin ring pushup

WOD:
 
Gymnastic Warmup
 
Met-Con: (As heavy as possible)
   5 Rounds of
  • Double Kettlebell Clean and Press x 5
  • Double Kettlebell Front Squat x 5
  • Burpees x 15

 

Day 39 of the 100 Day Push-Up Challenge, only 780 push-ups to buy in!!

Day 9 of the 28 day Muscle Up Challenge, only  45  muscle ups to buy in!!

 

ATTN: We may be having some crazy weather tonight into tomorrow. please check site for updates on canceled classes, Thank you.

    
February 8, 2010 · Posted in Uncategorized  

group handstands

Today marks the beginning of our 6 week gymnastic phase. We will be concentrating on a new gymnastic bias warm-up along with some basic skill work in the pistol, muscle-up, L-sit and handstand just to name a few.   The purpose of the gymnastic warm-up is to develop basic body-weight competency for beginner athletes while improving flexibility and strength. For the more advanced athletes, the purpose is to keep them focused and excited while they master the simpler gymnastics movements and start delving into the realm of more advanced gymnastic strength.

Please go HERE and download “The Russian’s Gymnastics Warm-Up”.  If you dont have a CrossFit Journal pasword e-mail us for help.

WOD:
 
Skill Based Gymnastic Warmup
 
Pistols
  • 5-5-5 (per leg, scale accordingly)
Met-Con:
 
21 – 15 – 9
  • Double Unders
  • Deadlifts (Body Weight)
  • Pull-ups

Day 38 of the 100 Day Push-Up Challenge, only 741 push-ups to buy in!!

Day 7 of the 28 day Muscle Up Challenge, only  28 muscle ups to buy in!!

    
February 6, 2010 · Posted in Uncategorized  

kenia battleropes

No Class today due to the Beast Skills Workshop.

For anyone looking to get a head start on the “Gymnastic Phase”  click HERE. You will need a CrossFit Journal password to download the article.  If you have any issues with that please e-mail us at Steve@crossfitignite.com

 

Day 37 of the 100 Day Push-Up Challenge, only 703 push-ups to buy in!!

Day 6 of the 28 day Muscle Up Challenge, only 21 muscle ups to buy in!!

    
February 5, 2010 · Posted in Uncategorized  

ted handstand

Ted Holdin it down!!! Or is it up!?!

Strength Phase is now officially over with. Everyone did a stellar job!  The numbers don’t lie! Everyone, we mean everyone, went up in at least one area if not all. We would have to say that 90% of you hit a P.R in at least two of the lifts, which is amazing. Great Job. Looking forward to seeing the gains during “Gymnastic Phase”.
 
 
 
WOD:
 
Kelly on Water
4 rounds for time of:
  • Row 400 meters
  • 30 Box jump, (24/20)
  • 30 Wall ball shots, (20/14)

 

Day 36 of the 100 Day Push-Up Challenge, only 666 push-ups to buy in!!

Day 5 of the 28 day Muscle Up Challenge, only 15 muscle ups to buy in!!

    
February 4, 2010 · Posted in Uncategorized  
kathryn pr deadlift
Kathryn Crushing her 205lb PR deadlift during yesterdays CrossFit Total.
 
 
WOD:
 
30 on 15 off
4 rounds of
  • Battleropes
  • Ring Dips /or Push-ups
  • Double Unders /or Single Unders
  • Muscle Up Rows /or  Ring Rows
  • V-sits
  • Hand Stand Holds /or Headstand Holds
  • Pistols (using box)

Day 35 of the 100 Day Push-Up Challenge, only 630 push-ups to buy in!!

Day 4 of the 28 day Muscle Up Challenge, only 10 muscle ups to buy in!!

    
February 3, 2010 · Posted in Uncategorized  

lucy 53lb tgu

Congrats to Lucy on slaying the 53lb female beast!!

 

Men’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
114 228 395 468 646 836
123 246 427 510 695 901
132 265 461 546 745 848
148 296 516 618 833 1061
165 322 560 672 906 1149
181 348 604 722 969 1245
198 366 637 764 1017 1305
220 385 671 807 1071 1373
242 402 700 833 1102 1411
275 413 718 856 1128 1441
319 422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
97 134 231 270 370 480
105 143 251 291 400 507
114 155 269 314 426 537
123 164 284 333 452 566
132 173 302 351 473 594
148 190 332 389 520 648
165 206 357 417 560 709
181 220 383 451 598 737
198 237 412 474 630 788
199+ 250 434 506 662 826

Go HERE for the CrossFit Total rules.

WOD:
 
“CrossFit Total”
  • Squat – 1rm
  • Press – 1rm
  • Deadlift – 1rm

 Day 34of the 100 Day Push-Up Challenge, only 595 push-ups to buy in!!

Day 3 of the 28 day Muscle Up Challenge, only 6 muscle ups to buy in!!

    
February 2, 2010 · Posted in Uncategorized  

john g thruster

Check out John G crushing 50 thrusters!!
WOD:
 
10 minute max effort of:
  • Burpees
Turkish Get Up Challenge
 
2 – Progressions per side (r,l / r,l)
1 – Double per side (up down back up same arm)
3-4 – Heavy Single per side
 
**Go as heavy as possible within reason of form**
 

Day 33 of the 100 Day Push-Up Challenge, only 561 push-ups to buy in!!

    
January 31, 2010 · Posted in Uncategorized  
cecilia thruster
 
 
WOD:
“Helen on Water”
3 rounds
  • 500m row
  • 21 Kettlebell Swings (53/35)
  • 12 Pull-ups

 

 Day 32 of the 100 Day Push-Up Challenge, only 528 push-ups to buy in!!

    
January 30, 2010 · Posted in Uncategorized  

craig elements

 

Congrats to Craig on successfully completing his elements classes.!!!

 

WOD:

Open Gym Time 9-10 (members only) – work on skills

**we will also be doing a informal intro to gymnastics to anyone interested**

 

Saturday: Day 30 of the 100 Day Push-Up Challenge, only 465 push-ups to buy in!!

Sunday: Day 31 of the 100 Day Push-Up Challenge, only 496 push-ups to buy in!!

    
January 29, 2010 · Posted in Uncategorized  

nick d pushup

Nick D crushing his pushups 10 rounds chest to floor unbroken!!

 
 
There will be no 6am today, sorry for the inconvenience
 
WOD:
 
“Jackie”
  • 1000m row
  • 50 Thrusters (45lb)
  • 30 Pull-ups
**Open Gym After, Work on Skill Sheets**

Day 29 of the 100 Day Push-Up Challenge, only 435 push-ups to buy in!!

    

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