5-31-08 5k

The post hit a bit late because we are getting our ass kicked in NY. If you can still see outside hit up a 5k in the rainy weather.

5-30-08 Rest Day

Stay Tuned..................................It all begins...................

5-29-08

Reps of 21-15-9 for time:

Heavy Deadlifts
Man makers
Jumping lunges

Post times.

5-28-08

Run 1 mile

Two minutes of each:
Row/High Pulls
Dumbbell thrusters
Medicine ball cleans
Double-unders
Pull-ups

Record scores for each exercise.

5-27-08 Rower/Burpee

For time:

1000m row
25 Burpees
500m row
25 Burpees
250m row
25 Burpees

Post times.

5-26-08 Rest Day

Today is a day of rest especially for those of you who made Saturday's WOD. Great job and keep
up the high intensity!!

Crossfit Trainers and Friends are getting together for one last practice at the CFT before
the ECCC this upcoming weekend. Wish us luck!!!

5-25-08 Run

Enjoy a warm afternoon or evening run. Choose a distance of your choice. Post distance and time.

5-24-08 "NIfty Fifty"

For time:

50 Kettlebell Swings
(run)
50 Push Ups
(run)
50 Jumping Pull ups
(run)
50 Knees to elbows
(run)
50 Walking lunges
(run)
50 Wall balls(to self)

*250m run

5-23-08 Work

Today is a day to make up of any missed days during the week.
You also have the choice to work your heavy lifts.

Choose 2: Back squat, Deadlift or Press
Complete 5 rounds of each exercise
3, 2, 2, 1, 1

Post loads.

5-22-08 "Angie"

Our first time meeting Angie. We'll see how much we like her.

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

*Must complete in set order. Can not move onto next exercise until all 100 reps are completed from previous exercise.

5-21-08 "Elizabeth"

21-15-9 For time:

Squat cleans (135/85)
Ring Dips

See Annie and Greg rip it up!!

5-20-08 Rest Day

Less than 2 weeks until the ECCC! Crossfit Apex will be represented by all 6 trainers Josh, Mike,
Tanya, Tara, Keith and Andy in this competition. The event is broken down into 3 events. Crossfit Total, 5k run and a hopper.

5-19-08 "15 meters of Hell"

Today's WOD comes to us from Florida.

10 min. AMRAP of:

15 meters overhead carry
5 squat cleans
15 meters walking lunges
5 squat cleans

Carry the same 95lb. weight through the entire workout.

5-18-08 HSPU/PU

10 Rounds for time:

10 Handstand push ups
10 Pull-ups

5-17-08 "Kelly"

5 Rounds For Time:

400m run
30 Box jumps
30 Db Trusters sub for wall balls

5-16-08 Long Road Home

2 rounds for time:

25 Push press (95/65)
25 Deadlifts (135/85)
25 Knees to Elbows
25 Burpees
25 SDL High Pulls (95/65)
25 Plate Lunges (45/25)

Post times.

5-15-08 Rest Day

Today is a make-up day or rest day!!

5-14-08 Run or Row

Your choice

4 rounds for time:

800m runs
OR
1000m rows

Rest as long as you need in between each round, time each round individually.
Post times for each of the 4 rounds.

5-13-08 "Settlement"

Make up day/Rest Day or Join in the fun with the the Settlement

5 rounds for time:
5 Deadlifts (315/215)
12 Knees to Elbows

Talking about Intensity
"It's what makes the good shit happen"
Coach

5-12-08 "Fairfax"

3 rounds completing reps of 30,20,10 for time:

Wall ball
Front Squat
Body Builder
Hang Power Snatch
400m run

*if you do not know what a body builder is complete a burpee instead.
*The 400m run is only completed 1 time each round .

5-11-08 "The Bear"

Complete 5 rounds of the following Complex:

7 sets of:

Clean
Front Squat
Push-Press
Back Squat
Push-Press

Rest only after each round, but not between sets. Use dumbells or Olympic bar for max weight. There is no time component to this workout.

5-10-08 "Park Circuit"

One lap around the park crossfit style:

30 - Side Lunges on Bench
30 - Knees to Elbows
30 - Dips
30 - Air Squats
30 - Pull-Ups
30 - Push-Ups

Get some!

Where are Tanya and Josh?

5-9-08 Rest Day

Tanya and Josh leave for CrossFit Alexandria for their Level 1 Certifications.
Wish us Luck!!

Here are a few small lessons from Crossfit:

That place you're usually sore is where you're weak.

Your grip may or may not limit you right now, but at some point it will if you're not proactive about developing it.

When comparing yourself to other CrossFitters, understand that some of them are lifelong athletes and some of them did nothing before this. The difference in terms of progress between these groups is massive.

Very few things improve without focused effort on them.

Extremely intense and consistent effort on WoDs is a fast jetstream to improvement.

5-8-08 "Fran"

21-15-9 for time:

Thrusters (95/75)
Pull-ups

5-7-08 "Mini Triathlon"

Consecutively complete the following in any order. Complete all three rounds for total time:

Run 1.5 miles
Row 2000m
Bike 3 miles

*replacement for Bike, complete 2000 Jump ropes
*mod for Row is 200 high pulls with 45lbs

5-6-08 "Diane"

21-15-9 for time:

Deadlift (225/175)
Handstand Push Ups

5-5-08 "Push Pull"

Rest Day or Push Pull

3 Rounds for time:

1000m row
21 Pull-ups
21 Ring push-ups
1000m row
15 Pull-ups
15 Ring push-ups
1000m row
9 Pull-ups
9 Ring push-ups

* If you don't have access to a rower complete 100 high pulls with 45lbs in place of 1000m row

5-4-08 "G.I. Jane"

100 GI Jane's for time

*1 GI Jane=1 Pull up (chin over bar) then 1 Push up (chest to floor)

Post time to comments

5-3-08 "Tara"

5 rounds for time:

15 Box Jumps
7 Man makers
7 Push press
7 High Pulls
7 Overhead Squats

5-2-08 5K

First WOD of the month will be a nice cruise in the park.
Map out your run and finish your 5K (3.1 miles)
Again if you need to map something use Mapmyrun.com.