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Team CrossFit Elite Fitness Academy
The first and only Level 3 Certified and Licensed CrossFit Affiliate serving Monrovia and all surrounding cities
Blog
August 29, 2008
Happy Hour
HAPPY HOUR! No…Not that kind of Happy Hour…
This kind…
How BAD ASS are you going to be on Friday? Strive for EXCELLENCE…
Post Benchmark WODs, PR’s, and Records Broken to Comments…
August 28, 2008
“Broomstick Mile”
Thanks CF Flagstaff
400m Run
25 Each of: Back Squat, Front Squat, Overhead Squat
400m Run
25 Each of: Shoulder Press, Push Press, Push Jerk
400m Run
25 Each of: Snatch Pull, Power Snatch, Squat Snatch
400m Run
Post times to comments…
August 27, 2008
“Test Yourself”
COMPLETE AS MANY (OR ALL) TASKS IN 45 MINUTES:
50 Squat Thrusters (95lb/65lb)
50 Wall Balls (20/16)
50 Pull-ups
50 KB Swings (1.5 pood/1 pood)
50 Sit-ups
50 Push-ups
50 Box Jumps
1000m Row
1 mile Run
Post times to comments…
August 26, 2008
“Buddy System”
Step 1: Select a TEAMMATE of like fitness ability…
Step 2: Prepare for hell…
3 ROUNDS FOR TIME OF:
15 Deadlifts/Burpees
400m Run
*** You will select a heavy but workable load that you AND your Teammate can lift. While 1 Teammate Deadlifts, the other Teamate does Burpees continuously. After 15 Deadlifts, the Teammates switch. Upon completion of both tasks, the Team of 2 runs TOGETHER and repeats the sequence 2 more times.
Post Team names/loads/ and times to comments…
August 25, 2008
3 ROUNDS OF:
25 Medball Cleans
25 Trunk rotations (in a seated position, feet out front. Twist Left then right counts as One. More challenging: keep feet off of the ground.)
25 Walking Lunges (each leg) with Medball overhead
Small Block Loop
Post times to comments…
August 24, 2008
Rest Day
Fitness = Increased Work Capacity Across Broad Time and Modal Domains. What does that mean to you…post thoughts in your own words to comments.
August 23, 2008
“REST DAY”
Beth Completes The Heavy Mile
(your body weight in a pack)
Post thoughts to comments…
August 22, 2008
“HAPPY HOUR”
Pick Your Poison.
If all Friday classes are “Happy Hour” Format, you have two choices…pick something you are good at and push the PR, or pick something you suck at and PR. What type of Friday are YOU thinking of? Post thoughts to comments…
Post WOD and time/rounds to comments….
August 21, 2008
“NOT FRAN”
( Thanks CFSCC)
Men 95lbs, Women 65lbs
1000m Run
21 Squat Thrusters
9 Shoulder Presses
800m Run
15 Squat Thrusters
15 Push Presses
400m Run
9 Squat Thrusters
21 Push Jerks
Post times to comments…