2009 May : Crossfit Ignite

We Run Westwood!

"We Run Westwood"..

Welcome to Saturday!! YEAHHHHHHH….

Todays gonna be a good one. Challenging and fun, mixing it up a lil bit. Hope you all brushed up on your pa pa pa poker faces..

Deck of cards! Who knows whats gonna happen.

WOD:

Deck of Cards:

Take a deck of cards, shuffle. Face cards are (10), Aces are (11), numbered cards are as valued.

Flip each card and perform the movement and the number of reps specified. Cycle whole deck (maybe twice).

Hearts – Burpees
Diamonds – Wall sits (10 seconds times the number)
Spades – Push-ups
Clubs – pull-ups
Joker - ??????????????

May 30, 2009 · Posted in WOD

This is the life we lead. Our hands hurt, our bodies are sore. Sometimes we cant grip anymore. Our backs are tight are lungs are spent, but for some reason we keep going. We don’t stop. We trek along this endless journey of elite fitness. We become more and more of an athlete daily. This is the life we lead. We don’t front. We don’t pull punches. We come day in and day out giving 110%. We are CrossFit IGNITE. Our warm up IS your workout, not just some dumb slogan. We train for the goal of setting a higher standard for the next time. This is not some fly by night quick weight loss scam.This is blood , sweat and No tears, THIS IS CROSSFIT IGNITE, THIS IS THE LIFE WE LEAD!….

WOD:

Strength:

Deadlift 5-5-3-3-3

Met-Con:

As many round as possible in 15 min.. **rest when needed**

15 wall balls (8,10,16,20lbs) we don’t have much to chose.

standing long jump – length of gym- (walking lunges if u cant jump)

10 over head squats. 65lbs.

May 29, 2009 · Posted in WOD

Conditioning n Pressing

Deb firing out thursters while being coached by Andrew

Here is an awesome video on the Kettlebell Windmill, Another great foundational strength and flexibility building exercise. Learn this! Its my second place to the Turkish Get Up.

We been Moving along great. Everyone is getting stronger and progressing perfectly. Please keep studying the info we give you, this will add to your body awareness and knowledge base of what we do. Remember education is the key to progression. Hows this for the Next Challenge!! ..HUGE!!!

WOD:

Strength:

Press 5-5-3-3-3

Met-Con:

“conditioning complex”

4 rounds.

8 exercises. Tabata style circuit. 20 sec work 10 sec rest. per round

Resting 1:30 between rounds.

KB swing (53,26)
Burpees
Row
Battle Ropes
Jumprope (fast fast fast)
Mountain climbers
sit up
plank

May 28, 2009 · Posted in WOD

MISSING: $5000 reward if anyone has information leading to the location of this man.

WOD:

21 – 15 – 9 for time:

Deadlift (body weight)
pullups

Then workout The Turkish Get Up. Try to reach your absolute 1 rep max effort.

It is imperative that this exercise is learned and executed with the precision of a surgeon. The movement will absolutely create the most sound and stable base for any athlete.

May 27, 2009 · Posted in WOD

Back to reality

Winning team from the first Memorial Day Workout Challenge

Awesome Job to everyone yesterday for there incredible effort and positive attitudes. The team building challenge went perfect. I loved seeing everyone’s strategies and idea come to play while cranking out 300 pullups and thrusters.

Thank you to all of you who came down and took part.

WOD:

Strength:

Front Squat 5-5-3-3-3

Met-Con

Tabata Kettlebell Snatch

8 rounds 20 seconds on 10 off per side.

do 8 rounds of left, then 8 rounds on right.

(53,26)

May 26, 2009 · Posted in WOD

Memorial Day

Just a brutal reminder that although we have tons of fun daily working out and creating new relationships at CrossFit IGNITE. There is a still a war going on. A real war, where young men and women are dying everyday in honor and defense of our United States. All political views aside. We at CrossFit IGNITE support our young men and women who risks their lives day in and day out so we don’t have to. Take time to remember some of them today.

WOD:

?????????????????????????????????

May 25, 2009 · Posted in WOD

Rest Day

Dreaming of Kettlebells.. I eat and sleep this stuff!

Take today to REST. Try to not workout if you have been training hard all week. Study something new. Google a workout, learn. Continue to educate your mind.

Here is a good article on Mental Toughness ,

Great site for Paleo/ Zone Nutrition information.

Remember Monday 9am CrossFit IGNITE is hosting its first of many Holiday workouts. Come down and enjoy a free CrossFit workout that wont be forgotten.

May 24, 2009 · Posted in WOD

Tabata Crusher

Indoor and outdoor workouts.. Thank God summer is here...

Here is a great article on Metabolic Conditioning .. please try n read it. You are going to need a CrossFit Journal password to access it. If you don’t have one email us and we will let you use ours. It explains why we do what we do.

Ever have someone tell you CrossFit “isn’t really working out”, or “good cardio”?? we all have those stories. Post em’ below. N Remember we don’t “workout” we “TRAIN CROSSFIT!!”…

WOD:

Tabata (20 seconds work 10 seconds rest – 8 rounds each exercise. Complete all 8 rounds on the first exercise before moving to the next. Your last round rep count is your tabata score.)

1. Squats

2. Pull-ups

3. Push-ups

4. Sit-ups

May 23, 2009 · Posted in WOD

Its time…

Andy and Randy do the tandom get up..

Strength , Flexibility, Power, Coordination, Agility, Balance, and Accuracy.. All these things are improved when doing The Turkish Get Up. We would like to thank everyone for putting there best effort into learning this skill. Looks like the competition for The Turkish Get Up Challenge is very much underway. We had VIc PR yesterday at 88lbs. I came very close to getting “The Beast” at 105. Tina went above and beyond doing the 62lber. Foot Andrew and Randy all did a PR as well. Who will be next??

Monday Memorial Day Special Free Workout. This is going to be for everyone. This would be a great time to bring a new person down to enjoy what CrossFit IGNITE is all about. Fun, hard work, some blood at times, lots of sweat and even sometimes tears. Its only been almost two weeks and we feel like we known some of you for years.

Here is a great educational video on the KETTLEBELL ARM-BAR . This exercise will greatly increase your shoulder flexibility, as well will help you gain better body awareness. This is a great skill based exercise to help get you to the next level with your Turkish Get Up.

WOD:

Strength:

Press 5-5-3-3-3

Met-Con:

30 seconds on 15 seconds rest using the GYM BOSS TIMER .alternating between the two movements for 15 rounds.

Burpee Pull-Ups (if you cant do these just stick to burpees or break it down into two movements ex. burpee then pull-up.)
Dumbell Floor Chest Presses. (moderate to heavy weight)

May 22, 2009 · Posted in WOD

Day of the Dead..

Jordo’s first day killin the 150 sit up’s…

Good Morning everyone. Please post below if you will be attending the Memorial Day workout at 9am. Its free for anyone who wants to come. This will be an awesome fun challenge that all will enjoy. Probably a great day to bring someone new!!

WOD:

Strength:

Deadlifts-

5-5-3-3-3

Weighted Pullups - **NO KIPPING** (If you cant do regular pull-ups use the lowest resistance band possible.)

3-3-3-1-1

May 21, 2009 · Posted in WOD