CrossFit IGNITE double rope climb

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Recorded on May 4, 2008 using a Flip Video camcorder.

September 28, 2009 · Posted in Videos  
　　　　

Turkish Get Up (48kg/ 105lb) “THE BEAST” !! left side CrossFit IGNITE

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Recorded on August 22, 2008 using a Flip Video camcorder.

September 28, 2009 · Posted in Videos  
　　　　

Turkish Get Up (48kg/105lb) “THE BEAST” right side CrossFit IGNITE

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Recorded on August 22, 2008 using a Flip Video camcorder.

September 28, 2009 · Posted in Videos  
　　　　

Power Clean Hellen

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john o son

 

WOD

Power Clean

10-8-5-3

Met-Con

“Hellen”

3 rounds for time

1/4 mile

21 Kettlebell swings (53/35)

12 pull ups

September 28, 2009 · Posted in WOD  
　　　　

Sunday: Rest Day

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6am class sunrise post WOD

6am class sunrise post WOD

Day of rest!!! THANK YOU GOD!!
What a great day we had yesterday during our Fight Gone Bad workout and BBQ.Boy do we need a rest day!  We had a solid turnout and everyone put forth a great effort, coaching, encouraging, cheering, and going for it during the WOD. Tina and I want to thank you all from the bottoms of our hearts for coming, staying and helping make it a great day.
 
Please if anyone took pictures we would love to get them and post em up on our Flikr page so please e-mail them to us,
 
Also we will be filming all this week for an official CrossFit IGNITE video our very own Deb Meyers will be directing and producing. So if you can re do your schedule this week and come to the 6pm class that would be awesome. Also this Saturday will be the most important day of filming so we need everyone to be in attendance.  Please make it a point to come out.
September 27, 2009 · Posted in WOD  
　　　　

Crossfit Ignite – Having fun with the big tire

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Andrew couldn’t resist having some fun pushing Drew around in the big Crossfit training tire.

September 27, 2009 · Posted in Videos  
　　　　

Crossfit Ignite Barbell Turkish Getup

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Drew doing a Barbell Turkish Getup for the first time

September 27, 2009 · Posted in Videos  
　　　　

Crossfit Ignite WOD

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Steve doing the workout of the day: Knees to elbows, Turkish Getups, Quicksand Jumps, and Battle Ropes.

September 27, 2009 · Posted in Videos  
　　　　

Saturday: FIGHT GONE BAD 4!!

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Nancy flipping tires up in here!

Nancy flipping tires up in here!

 

 

Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE

 

WOW! SO the day is finally here!!. Were so excited. We are going to start 9am and start BBQin soon after… we don’t need no afternoon to BBQ haha. Were expecting everyone there to help coach and cheer on the people doing the workout. There will be one “coach” per person doing the workout. We are going to be going off in heats of 3 people per Fight Gone Bad. Cant wait to get started see everyone there tomorrow.

WOD:
 
“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps) VIDEO
  2. Sumo deadlift high-pull: 75 pounds (Reps) VIDEO
  3. Box Jump: 20? box (Reps)
  4. Push-press: 75 pounds (Reps) VIDEO
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

September 26, 2009 · Posted in WOD  
　　　　

Friday: Active Rest, Pre FGB4

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Elisa nailing the tripple extention during her hang clean

Elisa nailing the tripple extention during her hang clean

OK everyone, tomorrow is Fight Gone Bad. Tina and I cant wait! Its gonna be a really fun morning and afternoon. Were hoping everyone makes time to hang out and stay around to BBQ and help out with coaching. Were hoping that everyone who participates has there own personal “counter” and motivator. Please bring down anyone you can there will be scaled versions of this workout down to the bare minimum, and it will give people an idea of what we do..

 
Today is also an “Active Rest”. This means do your workout at apx 70-90%. No were not saying sandbag it and don’t try. Were saying feel and process each and every movement. These exercises are all made to create mobility and flexibility as well as work your conditioning. Like hiding medication in ice cream, you know!? So ramp it up, get a sweat going but don’t limit your movement for the sake of max reps. Keep moving swing the kettlebell  to open and close your hips, not to bang out 50 in 30 seconds. understood! Enjoy..
 
WOD:
Skill Work:
Kettlebell Armbar 3×3
Kettlebell Windmil 3×5
 
Met-Con:
30 seconds work 15 seconds rest
  • KB swings (53/35)
  • Battle Ropes
  • Turkish Get Ups (53/35)
  • Band Swimmers VIDEO
  • Band Chops
  • Tire Flip Jump
September 25, 2009 · Posted in WOD  
　　　　

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