kettlebellguy

CrossFit at 6AM. Ice on the windshield.
Laura
Tomas
Brett
Steve
Caryn
Ron
Dave
Miranda
Terry
Brian (team member and coaching)
Eric
Wanda
Today’s WOD
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Warm Up
Farmers CarryRack WalkWaiters Walk200′ each


Skill
Tire Flip


WOD
Team Workout1 Minute Tire Flip1 Minute GHD Sit Ups1 Minute Thruster (45/15/)1 Minute KB Swing1 Minute Double Under1 Minute Rest3 Rounds


Results
Team OneLaura 287Tomas 255Brett 302Steve 244Caryn 337Ron 317Total 1,744******Team TwoDave 284Miranda 301Terry 232Brian 368Eric [...]

CrossFit at 6AM.
Terry
Steve
Stacia
Tom
Miranda
Brett
Will
Tomas
Brandon
Brian coaching
Today’s WOD
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Warm Up
20 Jumping Squats20 Window Wipers20 Push Ups2 Rounds


WOD
Establish Benchmark Times:500 M Row100 Burpees


Results
Terry 1:45 – 14:48 (Squat Thrust)Steve 2:02 – 11:30Stacia 2:04 – 12:26Tom 1:40 – 11:40Miranda 1:56 – 8:45Brett 1:33 – 9:33Will 1:30 – 9:33Tomas 1:53 – 10:58Brandon 1:47 – 15:18



I was actually surprised in my [...]

CrossFit at 6AM. Frost on the windshield.
Eric
Tomas
Steve
Dave
Miranda
Kelly
Will
Brett
Conner
Terry
Brian coaching
Today’s WOD
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Warm Up
Inch Worm (1 length of room)20 Sit UpsLunge walk (1 length of room)20 Sit Ups


WOD
1) Push Jerk3X3X3X3X32)Metcom9 Med Ball Cleans9 Mountain Climbers9 KB Push Press*AMRAP in 10 Minutes


Results
Eric 200 9+9Tomas 200 5+9Steve 95X1 5Dave 135 5Miranda 95X1 7+2Kelly 65 6+9Will 195 6+9Brett [...]

CrossFit at 6AM.
Steve
Terry
Will
Brett
Tomas
Eric
Tom
Brandon
Stacia
Brian coaching
Today’s WOD
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Warm Up
20 GHD Sit Ups250 Row2 Rounds


WOD
30 OHS15 Box Jumps9 KB Swings24 OHS12 Box Jumps12 KB Swings18 OHS9 Box Jumps18 KB Swings12 OHS6 Box Jumps24 KB Swings9 OHS6 Box Jumps30 KB Swings


Results
Steve 12:37Terry 15:07Will 10:25Brett 16:40Tomas 13:04Eric 15:50Tom 16:56Brandon 16:40Stacia 9:26



I was not a big fan of the [...]

First WOD in the new box!
CrossFit at 6AM.
Will
Conner
Brett
Miranda
Eric
Tomas
Stacia
Steve
Dave
Kelly
Terry
Brian coaching
Today’s WOD
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Warm Up
Walking Lunges 10 Push Ups2 Rounds


Skill
Power Clean


WOD
5 Power Cleans (Rx 135)10 Wall Balls (Rx 20)15 Sit Ups20 Double Unders5 Rounds


Results
Will 7:37Conner 9:25Brett 9:27Miranda 9:50Eric 10:56Tomas 11:15Stacia 12:03Steve 12:34Dave 13:01Kelly 13:09Terry 13:19



Had a great first WOD in the new box.
My power [...]

Some good tips on locking out to rest and making quick transfers

WARNING!!!NOT WORK OR FAMILY SAFE

Why I go to the box from KettleBell Guy on Vimeo.
WARNING – Adult Language
I know all bald guys look alike but this is not me.
But it is a clear example of why I don’t work out at home.

CrossFit at 6AM.
Miranda
Will
Stacia
Steve
Terry
Tom
Joe
Brandon
Brian coaching
Today’s WOD
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Warm Up
10 Pull Ups10 Dips3 Rounds


Skill
KB Clean


WOD
150′ Walking Lunge20 KB Cleans20 KB Snatches4 Rounds


Results
(15) Miranda 10:15(45) Will 12:55(20) Stacia 14:24(20) Steve 14:30(35) Terry 15:00(35) Tom 17:06(35) Joe 18:13(35) Brandon 19:46



Really had to push myself to get up this morning and I had a headache but this turned out [...]

CrossFit Walnut Creek Sweat Shop Masters Competition
Some of us here in Ohio really like this idea of a Masters Competition



CrossFit Masters Competition at CrossFit Sweat Shop Walnut Creek, CA. October 24, 2009
CrossFit Competition only open to men and women ages 40 and up.
3 Workouts in 1 Day:
Workout #1: ~3mile run, distance was unknown to competitors [...]

CrossFit at 9AM.
Will
Joe
Terry
Tomas
Brett
Logan
Miranda
Tom
Ron
Ralph
Dave
Eric
Tricia
Brandon
Aaron
Brian coaching
Charlie coaching
We had a full house with 15 for the last Saturday WOD in the little box.
This was Logan’s very first CrossFit WOD and he did not even puke.
Today’s WOD
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Today’s Results
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I did not feel good yesterday afternoon and evening. I even thought I might [...]

CrossFit at 6AM.
Terry
Brett
Miranda
Tom
Steve
Eric
Will
Stacia
Kelly
Joe
Conner
Brian coaching
Continuing to avoid the pull ups. Worked on GHD prior to class. Steve and I were racing the GHD’s. Not a pretty sight.
Did OK on the rowing. I was next to Brett so I just tried to keep up with him on pulling. In my head it seems [...]

CrossFit at 6AM.
Stacia
Eric
Will
Aaron
Terry
Joe
Steve
Kelly
Miranda
Tom
Brian coaching
Today’s WOD
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Warm Up
10 Lunge Steps5 Pull Ups2 Rounds


Skill
Snatch


WOD
15 K2E15 Burpee15 Air Squat5 Rounds


Results
Stacia 12:54Eric 12:12Will 12:48Aaron 9:34Terry 14:38Joe 16:12Steve 13:30Kelly 11:04Miranda 9:39Tom 12:43



Not a big fan of the WOD today. The last two times we have done Burpees I had really made progress. Today my hips were [...]

When I started watching this I wondered why the other kids were going down into the bowl. Were they also going to be trapped? Then I figured out there was a reason the one kid could not get out.
Another reason to lose a pound.

Free Saturday CrossFit class at 9AM.
Aaron
Terry
Dave
Chris
Brett
Joe
Brian coaching
I did good this morning on the WOD. My hips were loose enough to let me do a good job on the Squat Thrusts (instead of burpees). I have come along way from having to use a box to modify the Squat Thrusts.
Today’s WOD
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Warm [...]

Here is a video of my Banana Ice Cream

Banana Ice Cream – Non Dairy from KettleBell Guy on Vimeo.
A video showing how I make Ice Cream from frozen bananas.

CrossFit at 6AM.
Miranda
Alex
Shane
Brandon
Will
Steve
Terry
Tomas
Eric
Joe
Tom
Terry
Brian coaching
Another full house this morning, especially with bars flying everywhere.
Rx for weight was 95lbs. I went with 75lbs. Also, I did push press rather than Thrusters. My squats really did not count as squats.
This workout was tough on everyone.
Today’s WOD
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Warm Up
20 KB Swings10 KB Press2 Rounds


Skill
Hang [...]

Brian put together a video of clips from the past few days at CrossFitLegacy.

Crossfit Legacy Highlights from Crossfit Legacy on Vimeo.
Video compilation of various strength movements performed by Crossfit Legacy athletes last week.
Our athletes relished the chance to go heavy on some lifts and it is paying off already.
Keep it up guys/gals
Not all move are [...]

Self image issues? You are not alone. If this video does not lift your spirits then there really is something wrong with you.
If I cared how I looked I would put my teeth in and shave once in a while….

Check this link for a story about a woman that credits CrossFit as she describes how she fought off an attacker.

Fitness Buff Fights Off Attacker


If you did not catch this video that Brian posted on CrossFit Legacy be sure to take time to view it now. Great tips on using the GHD.
The GHD [...]

6AM Class
Miranda
Eric
Steve
Kelly
Conner
Dave
Brett
Tyler
Terry
Will
Brian coaching
The GHD’s arrived yesterday so we spent time working with them this morning.

Here is a quick example video that demonstrates use of the GHD

Today’s WOD
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Warm Up
10 Pull Ups5 GHD Sit Ups10 Med Ball Cleans3 Rounds


Skill
GHD Sit Up


WOD
10 Box Jumps at top of minuteDo Push ups for rest of minuteYou can [...]