We are adjusting training to fit our new location.
For the time being this is the training routine.
4-6 times per day 50- 100 push-ups. Drop down get them done shake out your arms and get back to work. Post to the comments on the site. Keep track of your time and performance increases (number of reps) Once you pick a number to start with don’t drop below that number. Do the push-ups at regular intervals.
Watch the posts for more variations.
Dan
Posted by Dan Raabe at 6:21 am | Comments (0)
This week we just work hard. It’s May and still snowing. What the hell is that all about? We have a lot of training to do and the wrestlers are just getting started with CrossFit. good luck mates. The train is leaving the station. Right now! Enjoy the ride… He!He! —Coach
Here’s what’s going on this week:
Wednesday May 12, 2010
Advanced
21-15-9 of
Pull-ups
KB snatch
Plyo-pushups
Ring Dips
Dead-lift
Then stretch
Isaac 24:55
Jacob 27:50
Jo 28:25
Saturday May 15, 2010
Advanced
Misery
100 Push-ups
Run 400 meters
200 Sit-ups
Run 400 meters
(50 Ball slams + 50 KB swings + 50 Wall ball + 50 twisting rope jumps
+50 knees to elbows + 50 Box Jumps)
Run 400 Meters
On the Mats for:
jumping lunges,
Partner carry,
leap frog,
partner sit-up to standing,
then stretch…
Posted by Dan Raabe at 6:31 am | Comments (0)
“It is wonderful to be here in the great state of Chicago” -Dan Quayle
Come to the gym. Raise your intelligence!
The summer program is now in full swing. The intro program will be suspended for the summer (unless we absolutely need it) so prepare to go full tilt into the training.
Newcomers. Your first session is on us and we will book you into a free slot during the week so you can learn the basics.
Remember in CrossFit we work 3, 4, 5 exercises during a work session. They are all highly varied and have either a time component or a max set component. Either way no matter what the work load is the benefit is the same. Highly varied work. Aside from the named exercises we toss at the group we have not really done the exact same work sessions more than a few times in the last few years. Remember mechanics, consistency, intensity (power). Those are the markers along the road to excellent training.
Let’s work. It’s actually good for you…
Here’s the work sessions this week:
Wednesday May 5
Advanced
Tabata Drills
Push-ups
Box jumps
Goblet squats
Ball slams
Lunge
John 1 5 4 - -
Jo 5 5 8 5 5
Jacob 4 5 8 6 11
Hunter 5 5 8 6 11
Brian T. 8 5 4 5 5
Jeff 1 3 4 4 0
Saturday May 8
Advanced
Barbra
Max rounds in 20 minutes
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Mark R. 5
Phillip 4
Alex 5
Carlos 2
Lauren 4
Isaiah 3
Tim 3 1/2
Jo 4
Brian 3 1/2
Donald 3 3/4
Everyone finished with a push-up and body weight series on the mats for an additional 15 minutes of time… Good job!
Posted by Dan Raabe at 6:21 am | Comments (0)
