Friday, 09.03.10: Body Fat Loss % Challenge

OK, you guys have been asking for this so I want to see how you want it to go.  We are going to pass on the scale weight and just go body fat %.  The main question I have is how long do you want it to run?  Too short and it is not as effective, too long and it loses steam.  So we will get this started after Labor Day. 

Do you want it to end just before Thanksgiving and run it for two months or do you want it to run through the holidays and into January to keep you on track?  Mary and I have been discussing this but I want to get your opinions and ideas on how long to go.

Let me know what you think!

Thursday:
Snatch 5 x 3

WOD:
10 OH Squat 95/65
20 KB Swing 24/20
200 M Run
4 Rounds

Thursday, 09.02.10: Programming WOD's

I got a few suggestions on WODs to run over the last few days and we're going to do them so I wanted to open up the floor for suggestions.  Either by scanning other CrossFit sites, Main Site or coming up with your own send me some workouts you think look good and we can see about getting them in.  Keep a couple things in mind when doing this:

• If it has weights it has to be a one bar workout, I can't do something with 225 Deadlifts and 115 Push Press for instance because I just don't have the equipment to handle the class size.
• The skill level, we all want a challenge but it can't be something so hard only one or two people can do it.
• Equipment- same as the bars I can't pull off WOD's with rowing in them since I only have 5, no rope climbs since I only have one, etc.  If you have been around you know what equipment I do and don't have.

Lets see what you got!

Tuesday:
Back Squat 5 x5

WOD:
20 Wall Ball 20/14
10 Pull Ups
200 M Run
4 Rounds

Wednesday:
Clean 5 x 3

WOD:
SDHP
Box Jump 24/20
Push Press

Tabata Mash Up of 24 total rounds
Weight Options of:
75/53
95/63
115/73

Tuesday, 08.31.10: Labor Day Schedule

This is a little against CrossFit considering we call ourselves the Sport of Fitness but it just cracks me up either way. 

OK, the sechedule for Labor Day is going to be:

• Saturday- 9 and 10 AM Classes
• Monday- 9 AM ONLY

I am putting together the list of things you guys want and will be putting that together real soon and we will get started on those things right away.

Monday:
Strength:
Jerk 5 x 3

WOD:
10 Deadlift 185/135
10 Push Ups
10 Rounds