November 20, 2009 · Posted in Videos  
    

foot jerk

Attention: As of Monday November 23rd the 9am class will be starting promptly at 9:15..  doors will be open at 9, but warm-up will not start till then.

WOD:
 
Power;
Kettlebell Snatch
5-5-3-3
 
Met-Con:
21-18-15-12-9
  • Row (calories)
  • Squat Jumps
  • Bottoms up kettlebell cleans (per side) ———- VIDEO Use a weight you can manage. No RX on this yet.
  • Ring Dips/ RIng Push-ups / Psh-ups
November 19, 2009 · Posted in WOD  
    
JR  Jerk!

JR Jerk!

REMINDER: Classes start on the hour, please make it a point to be on time or 5 minutes early. If you find your going to be late please make plans to come to an alternate class that day.

 Cell phones will not be permitted during class time any longer. We program the workouts down to the minute, and find texting and phone calls to be disruptive to the flow of the session. If there happens to be an important issue and your phone is needed please  let us know before class starts

WOD:
 
Power:
Power Clean
3-3-3-3 GO HEAVIER!!
 
Met-Con:
10 Rounds
10 Power Swings (53/35)
10 KB Push Press (5r5l) (53/35)
25 Double Unders

Attention: CrossFit IGNITE made a educational video on The Turkish Get Ups and other fundamental KB movements and its HERE for purchase. This is a 30 min in depth how to video.

November 18, 2009 · Posted in WOD  
    

drew wallball

REMINDER: Classes start on the hour, please make it a point to be on time or 5 minutes early. If you find your going to be late please make plans to come to an alternate class that day.

 Cell phones will not be permitted during class time any longer. We program the workouts down to the minute, and find texting and phone calls to be disruptive to the flow of the session. If there happens to be an important issue and your phone is needed please  let us know before class starts.

WOD:
 
Power:
Barbell Push Jerk —– > VIDEO
3-3-3-3
 
Met-Con:
Amrap in 20 min of:
  • 10 Pistols (alternating leg)
  • Long Jumps (line to line)
  • 5 Pull-ups
November 17, 2009 · Posted in WOD  
    
 
 

Danny Boy rockin out some deep push-ups! (smile and all!!!)

Danny Boy rockin out some deep push-ups! (smile and all!!!)

 

WOD:
 
Power:
Hang Clean —————–> VIDEO
5-5-3-3
 
Met-Con:
5 Rounds for time,
300m Row
10 Deadlift (60% 1rm)
10 Knee 2 Elbows
November 16, 2009 · Posted in WOD  
    
Congrats Lucy and John and completing their Elements Classes!

Congrats Lucy and John and completing their Elements Classes!

Kenia ft squat

WOD:
 
“Cindy”
20 Min AMRAP
5 – Pull-ups
10 – Push-ups
15 – Air Squats
November 14, 2009 · Posted in WOD  
    
Tina Push Jerking The 53lber!!!

Tina Push Jerking The 53lber!!!

WOD:
 
Power:
Cleans ———- VIDEO
3-3-3-3
 
Met-Con:
“Karen”
150 Wall Ball’s (20/14)
November 13, 2009 · Posted in WOD  
    

Randy Nailing Double Unders

Randy Nailing Double Unders

Sorry for the crappy pictures lately, we don’t know why the camera is taking such dark blurry and fuzzy pictures.
 
WOD:
Power:
Kettlebell Push Jerk
5-5-3-3
 
Met-Con:
10 rounds for time
10 - Box Jumps
5 – Deadlifts at 60% 1rm.
November 12, 2009 · Posted in WOD  
    
nancy rope climb
Keeping up with the school yard workout theme were jumping rope today. The rope climbs were awesome yesterday, definalty adding more of those into the programing. The level system should be up and running by the end of the week, just getting them put into PDF format so you all can download it at home from our site. 
Today is day 3 of the power phase , yesterday we had some awesome improvements on the kettlebell snatch, some did it better form, and some got real heavy snatches done, it was a great day. 
Here is a cool article on Bare  Foot Running and the benefits of it.
 
WOD:
 
Power:
Power Clean ————— VIDEO
5-5-5-5
 
Met-Con:
“Annie”
50-40-30-20-10
  • Double Unders / or triple single jumps. 150-120-90-60-30
  • Sit-Ups
November 11, 2009 · Posted in WOD  
    
billy up's
Today we continue with our “power” phase.  Yesterday i started to wonder something. I see an inconsistency in “athleticism”. This definatly includes myself. I look at the skills we work on and how proficient we get at things like the clean, the deadlift. kettlebell swings , turkish get up’s and etc.  Then I see how hard we fail at simple play ground movements that we used to do on a daily basis FOR HOURS! Climbing trees, ropes, poles, basketball hoops at the park, the cage behind home base and whatever else we could get our hands on. Yesterday we did long jumps and THEY SMOKED ME! as well as 99% of the people who trained at Ignite. This is a movement we did 1000x a day playing hopscotch or jumping over streams, or walls and so on,when we were kids, and its lost. So that being said its our goal to make everyone proficient at being a kid again as well as proficient at Olympic lifting, power lifting, kettlebell training running, rowing etc. We believe if you have a good pull-up you should be able to climb a rope a few times. If you have a 185 hang clean, you should be able to long jump pretty far, follow what were saying. Whats the point of owning a skill in a stable environment, if when thrown out into the “real world” we cant even climb a rope to save our lives. Just another addition to our philosophy on being fit.
 
WOD:
 
Power:
Kettlebell Snatch “heavy” ——— VIDEO
5-5-3-3
 
Met-Con:
5 Rounds for time
  • 300m Row
  • 10 Pistols (alt between legs 5/5 r,l,r,l,r,l) ——- VIDEO
  • 1 Rope ascend and descend (hands and feet)
November 10, 2009 · Posted in WOD  
    

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