May 22, 2009 · Posted in WOD · Comments (22)
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)
Comments
22 Responses to “Its time…”
Leave a Reply
33 South Maple Avenue
Park Ridge, NJ 07656
Tel: 973-879-1210
*Park on the street or in the lot PAST CFI on the left.
*Please DO NOT park in front of the garage door.
Click Here for Driving Directions
anyone else find it bizar that we posted two of the same workouts as CrossFit HQ, 2 days before they did.. Weird
That might be the most bizarre thing I’ve ever heard…..ever.
Press day….def. not as fun as deadlifting! Maybe because it feels impossible! Hope everyone is having a great day, see you later. BTW I’m psyched for MONDAY!
Idon’t think I pushed myself hard enough yesterday.Next heavy lifting day, I need to get a pr.
I’m actually psyched to do the dumbell floor press….. Benn a while.
I will be coaching thie evening. So see everyone later.
John!! are you the one that “okayed” the hair club for men infomercial on fuse!
hahaha
Just want to let you and Tina know, Ill be bringing my hub Saturday and Monday. See you in the morn!
DEB G – awesome bring him maybe he will drink the “cool aid” as quickly as you did…. the more people the better on monday
Awesome DEB…I’m sure he’ll love it…! Can’t wait to meet em!
12 o clock n cofee yet.. I’m dyin
Its hot In here today.. I love it!! Be prepared to sweat because “THIS IS SPARTAAAA!!”
I sweat when I got out of bed this morning. Prepare to sweat he says. HAHAHA!!
Foot, you’re killing me.
Steve are you going cold turkey on coffee? I’m trying also, but my wife is a bad caffeine influence. I’m down to one cup in the morning. Old habits die hard.
Deb reached over to stroke my face in bed this morning and threw out her upper back. So instead she punched me in the face. She’s still coming to work out though.
Lol she popped u in the face!! Lol lol… ?ic judging by my sparta comment I’d have to say no I’m not stopping caffine.. I see no need 3 cups daily isn’t bad.. The sugar in it is.. I actually prefer a stimulant before exercise esp heavy lift days
I did ok that spot!!! hahhaha and i will be there this afternoon
C’mon now Pastor Disaster. If I quit smoking you can quit coffee. lol I gotta work on my TGU this week….you’re passin me up. Thanks Steve,Tina,and Andy for screamin at me and pushin me to finish before. I’ve actually lost about 10lbs already which means I better take that BEFORE picture asap or else I’m gonna be all sexy and delicious looking before I know it. HAHAHA!!! Alright,I’m gonna go reward myself now with some grilled chicken and water. WOOT WOOT!!!
Foot your amaizing WOOT WOOT…Everyone I would like to congratulate Foot for being the first CrossFit IGNITE athlete to finish the fundamental sessions. Great Job.. Also he did a 9:58 Deadlift Fran today.. Awesome.
Todays workout was friggin hard .. again.. I HATE BURPEES.. hence why we do them .. keep forcing through the comfort zone people.. Awesome job today .. Anyone else love the heat!! today was great..
Deb Great job workin through that neck tightness. Hope you rewarded yourself at the BBQ with some redmeat and Fat’s.. We will get you eatting fat soon enough..
FOOT! your post actually made me laugh hard..lol, grilled chicken and water WOOT WOOT! Your doing awesome, watching you today working out already showed a huge improvement. And 10 lbs!!!!! Congrats!!!! Keep it up and TAKE THE PICTURE!! BTW thanks for pushing me as well!
Deb- nurse that trap issue you got going tonight
John- the basic class seems like nothing until Andy puts you threw it, great job on your get-up!
55-60-65-70 (1) ughhhhhh-65
The heat is excellent!!!!!
Oh shoot my scores…
95-115-115-120(1rep)-115 im stuck.. hence why we log our progresions.
i averaged apx 4-5 burpee pulls and 10 presses..
Allright, my numbers were really bad today. I was shot from yesterday.
Shoulder press
95 / 105 / 115 / 135(F) / 125 (2) / 115 fishizzle, sizzled.
Averaged 7 burpee pull ups and started with 20 benches and ended with 8. Tried to average about 10.
Thanks Tina, those basic workouts from Andy are toughhhhh….See you in the morning i have some more family members coming!