2009 June : Crossfit Ignite

Tuesday: Strength

Whats up everyone. BOY were growing and its getting to be a blast. Allot of new faces this week and the regulars i have to commend you on really making the new comers feel welcome. The community aspect of CrossFit IGNITE is just as important to Tina and I as the workouts. SO our hats off to you all. Please watch these videos for some future reference and some brushing up on old skills.

Handstand Pushups

WOD:

Front Squat

3-3-3-3-3

Push Press

3-3-3-3-3

June 30, 2009 · Posted in WOD

Monday: 10’s

We Train like beasts..

Welcome back.. Its the start of a new week and as always we like to hit it hard right off the bat. This is a nice conditioning WOD.

Please keep practicing the medball clean and ask for assistance with it when needed. Keep up the good work and keep giving 100%..

WOD:

10×10’s – 10 reps for 10 rounds.

Walking KB swings x 10 steps (53, 35)
Wallball x 10 shots (20/14)
Sit-ups x 10

Also:

Tabatta Planks

20 sec work 10 sec rest non-stop clock 8 rounds.

June 29, 2009 · Posted in WOD

Saturday:

Football Trainin Season!!! Get into it...

Vic is in charge today .. respect his coaching and do your best. He is doing us a favor and its appreciated. Please keep working on your Get-up’s and windmills.

WOD:

5 Rounds

Run 400 meters

21 box jump, 24 inch box

10 KB snatches per arm. (53/35)

Scaling:

Stack bumpers to create a box to your height needs.
If you can’t KB snatch do 1 arm swings or high pulls, if you cant do 1 arm swings or high pulls, do 1 arm KB deadlifts. keep those hips straight!

June 27, 2009 · Posted in WOD

Friday:

Chris rippin on the rows....

Holy Crap!!! I never thought we would do this , BUT were doing a main site www.crossfit.com

WOD.. Good thing is you can compare your time to the rest of the world. It just fit into the programming we had planned for Friday.

So enjoy.

Practice your med-ball cleans..

WOD:

Nicole“

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups (Try to do as many un-assisted as you can before scaling down, try using a band instead of a box )

Post number of pull-ups completed for each round to comments.

We will be having Saturday 9am class this week.. Tina and I will not be able to coach it because were going to be diving with sharks! Yes that’s right. we get to scuba dive and feed live sharks.. WERE PUMPED!.. Saturdays class we be lead by our very own Vic Meyers. Thank him for doing this for us, we have complete confidence in his coaching abilities.

June 26, 2009 · Posted in WOD

Thursday:

Now this is impressive!.. hoisting your sister..

Today is a good conditioning day. Work hard on those rows and keep practicing the Med-Ball clean. We threw it in there today to just throw you in the fire and force you to learn it.. We have complete confidence in our athletes, make us proud

Watch these video’s Med-Ball Clean and the Kettlbell WIndmil

WOD: 5 rounds

Row – 30sec

Medball Clean – 30sec (20/14)

Standing Broad Jump Across Gym – 30 sec

Rest – 30 sec

June 25, 2009 · Posted in WOD

Wednesday: Push press pull

Post WOD....

Try n go nice and heavy today… Push ur self a little further..

We want you guys to keep studying the Med-Ball Clean and the Kettlbell WIndmil

WOD:

7 rounds for time

Push Press x 7 (70% of your 1 rep max)
Kettlebell Sumo Dead Lift High Pull x 7 (96/53)
Ring Dips x 7

June 24, 2009 · Posted in WOD

Tuesday: What the Hellen

Deb ALMOST getting that 53lber... WOW!

Everyone must learn this… Med-ball clean. imperitive.

We need help planning out Fight Gone Bad fund raiser for the end of September. We need ideas to make this HUGE. go to this site to get a better grasp on what it is.. http://www.fgb4.org/. Its a fund raiser to support prostate cancer research and our troops in Iraq. Cant go wrong with helping either..

WOD:

“Hellen”

3 rounds for time.

1/4 mile run
21 KB swings (53/35)
12 pull-ups.

Then…………….

Turkish Get Up 1 rep max.. time to get some t shirts people..

June 23, 2009 · Posted in WOD

Monday: Pop Quiz

Some new faces gettin' thier sweat on...

PopQuiz!! time to test that strength again. What do you think you were just gonna stay where you are at with your lifts?

No way!.. Today do your best to try and add 5lbs to your 3 rep max.. see what happens.. Strong finishers.. that’s what we strive for. Don’t give in..

Its Monday set the precedence for what you expect from your self for the rest of the week…

WOD:

Strength

Deadlifts

3-3-3-3-3

Met-Con: 3 rounds.

1/4 mile run

25 sit-ups.

Attention: Fight Gone BAd 4 has been schedualed. Please go to the site http://www.fgb4.org/ to familiarize yourself with what it is, and what you can do to help. CrossFit IGNITE will be trying to make a major production of this event and we want the whole community involved. Please bring your ideas to Tina and I and lets really make an impact.

June 22, 2009 · Posted in WOD

Sunday as always …. REST DAY

Mom and Pumpkin.. shes gona kill me! lol

Today is a rest day.. As always take today to spend time with the ones you love. Friends, family and of course your Dads..

Happy Fathers Day to all our dad’s at CrossFit IGNITE. To be a father is one of the toughest jobs in the world. Tina and I thank both our dads for there constant love and dedication to us..

Please watch this video 600 times..

Med-ball clean

The Clean is one of the best movements ever when it comes to generating power. If you can jump you can clean. If you can do a Kettlebell swing you can clean. Its a dance like everything else we do. I suggest everyone start practicing with a med-ball doing cleans because we will start doing them very soon. Barbell cleans are no joke and a really taxing yet rewarding exercise. We love them. This movement will take you to the next level..

Please keep spreading the word. We thank you all for your hard work when it comes to letting people know. For a new business with no signage and no advertising things are going well.

If anyone has any leads on getting some truck tires for CrossFit IGNITE please let us know.

P.s We will have shirts with-in the next couple of weeks..

June 20, 2009 · Posted in WOD

Saturday Wildcard

Competition Day

Today is going to be a wild card. We have a few things in mind that we want to do.. So were going to see the type of turnout tomorrow to figure it out accordingly.. Don’t worry as usual it will be hard and FUN….

Check out these videos on some exercises were already doing and some you can be sure we will do in the near future..

WOD: ?????????????????????????????????

June 20, 2009 · Posted in WOD