Burlington CrossFit

Saturday April 26, 2008

W.O.D Helen 3 Rounds for Time

400m Run

21 KB Swings

12 Pull-ups

I measured the run route after everyone left, one trip around the building is 303m, two trips around the building is 560m. Thanks to Simon we now have an accurate distance for our running.

The Athletes

                                                                                                      

Kelly

Run 400 meters

30 box jump, 24 inch box

30 Wall ball shots, 20 pound ball

After completing a dynamic warm-up and core circuit Simon and Darragh took on Kelly.  We scaled this WOD in two different directions: the run was a little longer, two laps around the building (approximately 550m), box jumps where done on a 20 inch box and wall ball weight was 16 lbs.  Excellent work guys.

I had the opportunity to attend The CrossFit Basic Barbell Certification this weekend. Mark Ripped is a phenomenal coach, and his staff did a great job! The certification provided theoretical and practical coaching knowledge of the back squat, deadlift, press, bench press, and clean.  Having experts dissect my lifting form will go a long way in improving personal performances as well as improve my athletes performances.

 

A great follow-up article by Randy Tarasevich of SECT CrossFit. "Overcoming the "Get Big" mentality" "I remember it with incredible clarity. The moment I decided that I was going to start living a healthy and fit lifestyle. I was sitting with some friends of mine and we were watching footage from a film project of ours. In one scene I saw myself, without a shirt, running. I couldn't believe what I saw. It was embarrassing how out of shape I looked. It's easy to lie to yourself in the mirror when you can suck in the gut or flex the pecs a little. This was brutal truth. I was out of shape.... Finish reading this article at http://www.sectcrossfit.com/2008/04/overcoming-get-big-mentality.html

Muscle and Fitness

Muscle and Fitness

CrossFit Training - The Toughest Workout Ever

I just finished reading the Muscle and Fitness article by Eric Velazguez, he did an excellent job representing CrossFit. The workout they completed in the Video was The Filthy Fifty.

50 Box Jumps

50 Kettle Bell Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders

Don't be intimidated, come to Burlington CrossFit, and we'll show you how to tackle it head on or scale it to your current fitness level

http://www.muscleandfitness.com/feature/189

Painstorm - courtesy of M&F

I just finished reading the Muscle and Fitness article by Eric Velazguez, he did an excellent job representing CrossFit. The workout they completed in the Video was The Filthy Fifty.

50 Box Jumps

50 Kettle Bell Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders

Don't be intimidated, come to Burlington CrossFit, and we'll show you how to tackle it head on or scale it to your current fitness level

http://www.muscleandfitness.com/feature/189

Painstorm - courtesy of M&F