Monday: Full Body

12
Tom doing a weighted pull-up

Tom doing a weighted pull-up

 

WOD:
For TIme..
 
300 Jump Ropes
80 Air Squats
60 Sit-ups
40 Push-ups
20 Pull-ups
1/4 Mile run.
July 20, 2009 · Posted in WOD  
　　　　

Sunday Rest day

7
Family Time

 

July 18, 2009 · Posted in WOD  
　　　　

Saturday Ripper

4
Andrew pullin up some man weight...

Andrew pullin up some man weight...in his cheerleader shorts!

This is all conditioning today baby!!… push your limits.. its short but killer..

Maybe Tom will show up for a Sat am class.. Prob not.. callin you sleepy heads out!!

WOD:

1/2 mile run

50 wall balls (20/14)

1/2 mile run.

July 18, 2009 · Posted in WOD  
　　　　

Friday: Fun Day

21
Drew droppin down on the medball clean

Drew droppin down on the medball clean

WOD:
 
Deadlifts: Start at a moderate weight and progresivly go heavyer.
  • 10-8-6-4-2
Tabatta This: 20 seconds work 10 seconds rest
  • Push-ups
  • Sit-ups
July 17, 2009 · Posted in WOD  
　　　　

Thursday: BACK TO WORK

27
Gail and her son crankin out pull-ups together!!

Gail and her son crankin out pull-ups together!!

Watch this video the main HQ site posted for today Hellen Get Your Gun
 Usually I wouldn’t use a video they post on the same day but this one really sparked my interest and I thought it was amazing. Its all about how we adapt to stress and work under pressure.. I honestly believe this video will change the way our military may train in the upcoming years.
You can apply this to anything. Take a sport for instance, do “HELLEN” 1/4 mile run 21 KB swings 12 pullups but then add say 10 heavy bag body slams for say wrestlers or 10 football passes into a tire for quarter backs. Its not how well you do fresh its how you handle yourself under pressure.
How do you handle pressure? Can you still keep some sort of focus when your hungry, phones ringing, kids screaming and your trying to finish a task? Ask yourself how your applying the mental strength and awareness you gain from doing CrossFit to your everyday life. CrossFit is training for life, its not a workout. Try and take a second today and see where you apply all that hard work you give at CrossFit IGNITE to your everyday life.. Remeber we dont workout, we train CrossFit….Post comments….
 
WOD: “TINA”
I named this “TINA” because she is my favorite girl.
 
3 Rounds for time:
  • 1/4 Mile Run
  • 21 Med-Ball Cleans (20/14) —————-> Video: Med Ball Cleans
  • 12 Burpee Pull-ups  (yup burpee pull-ups)
July 16, 2009 · Posted in WOD  
　　　　

Wednesday: Freakin’ Fran

41

$20 S. M. L. XL. XXL. Get em' while they last!!

 

 

$20 S. M. L. XL. XXL. Get em' while they last!!

 

T-shirts are in!! we got em in all diff sizes and these ARE the softest t shirt you will ever buy.  These are American Apparel Tri-blend Track shirts, these t shirts are high quality and in limited quantity. 

Also everyone who purchased a set of parallettes, they are ready to go so bring your money in tomorrow so you can take em home.

So, today is Fran. Check out this INSANE video of a sub- 2 min Fran time. FRAN
This is by far my least/most favorite CrossFit workout. I hate Fran. I honest do, i been dreading the day we had to do it again, but its that time
It is short quick cruel taxing and will make you want to vomit. You go as quick and hard as possible only to be beaten by this women every time.
she is a cruel beast.
 
WOD: For time
 
 
21-15-9
  • Thruster (95/65)
  • Pull-ups

Tabatta Parralette holds 20 sec work 10 sec rest. 8 rounds

July 15, 2009 · Posted in WOD  
　　　　

Tuesday: Strength

22
Anyone interested in buying Parallettes contact us.. .. $50 cheap! only for members

Anyone interested in buying Parallettes contact us.. .. $50 cheap! only for members

WOD:
 
Strength
 
Weighted Pull-ups
5-5-5-5-5 
 
If you can not do weighted pull-ups. do reg dead hang pull-ups.. If you can not do dead hang, use the least amount band possible to do strict chin over chest to bar pull-ups.Run
 
Met-con – 3 Rounds
  • 1/4 mile run
  • 15 KB swings (53/35)
  • 15 box jumps  (24/20)
July 14, 2009 · Posted in WOD  
　　　　

26
John loving his over head walks

John loving his over head walks

Here is in inspirational article written by an old punk rock legend Henry Rollins. Check it out. either you will be inspired or think its really funny..

WOD:
 
20 seconds on 15 seconds off for 10 rounds alternating between the 2 movements:
  • Kettlebell Snatches R/L (53/35)
THEN,
 
20 seconds on 15 off for 10 rounds alternating between the 2 movements:
  • Sandbag cleans (50/30)
  • Double Kettlebell PRESS (not push press), (44/26)
July 13, 2009 · Posted in WOD  
　　　　

Sunday: Rest Day

13
Deb G crushing the 53lb Get Up with perfect form!!

Deb G crushing the 53lb Get Up with perfect form!!

Congratulations to Deb G for not only completing the Turkish Get Up Challenge by doing a 53lber on both sides with perfect form,  she is the FIRST CrossFit IGNITE athlete to complete the challenge. Once again congrats you did an amazing job. T Shirt on the way!!!

Going out on Foots boat today cant wait… enjoy your rest day everyone, see you all Monday

July 11, 2009 · Posted in WOD  
　　　　

Saturday: time to row

1
Really stellar Overhead Sqt!!!

Really Stellar Overhead Sqt!!!

CrossFit Games 09′ Umm Holy Crap!!  2010 here we come!

Overhead KB Swing

Todays WOD is going to be done in heats. We only have 2 rowers, so were gonna have two people go while the others stand by and cheer them on till its they go. Its a quick lil Saturday burner only 10 min. Then well go into some Turkish Get Up’s..

WOD:

10-min runnin clock AMRAP

Row 200 Meters                                                                                                                                                                                                         Push Press (60% of 1 rep max) 7x                                                                                                                                                                    Overhead Kb Swing (53/35) 7x

Turkish Get Up – 1 rep max

July 11, 2009 · Posted in WOD  
　　　　

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