May 3rd, 2010
CrossFit Training Week of May 3, 2010

“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!