fbpx
26
Jan

Gun show

By: 321go 6 Comments

Masthead

NEW CLASS STARTING IN FEB.

TELL YOUR FRIENDS! On Ramp is for those that want, or need to take a slower, more gradual approach to starting their training. Maybe you’re deconditioned (which means way our of shape) or feel your lacking a bit on the confidence side of things. Don’t worry, the On Ramp will provide you with a smooth transition to get you on the road to becoming fit 

CONTACT MITCH FOR MORE INFO OR TO SIGN UP! Mitch75323@yahoo.com

DSCN0441
Becky shows off her big muscles.  But after her huge PR on her deadlift she has every right too! She lifted 240 today! We had a lot of PR’s that thought would be good to note. Dave 455, Codi 165, Casey 175, Jess 355, and I am sure I am missing many more! So please feel free to leave a comment with your PR’s!

Wednesday WOD 

DB Weighted Box Jumps

DB Push Press

1-Arm alt. DB Lunges (1+1=1)

DB Donkey Kicks (hands stay on weights, no wall)

1-2-3-4-5-6-7-8-9-10


 
Cool Down

Reverse Wall Walk -or- Regular wall walk

10  8  6

Advanced  Intermediate  Foundational

Scale to capabilities 


25
Jan

Bright and Early Crew

By: 321go 6 Comments

Photo 

Our 7 am class has been growing slowly but surely! Here Kari, Becky, and Eric are doing “Cindy”.  I rarely get to see the girls. But I do always look at their numbers to see how they are progressing.  And I have to say they have  really been kicking it! 

Tuesday 

Strength WOD

Deadlifts 

1-1-1-1-1-1-1  

WOD #2

Dips

Double Unders (3x reg. jumps)

21-15-11-9 

15-11-9-7 

11-9-7-5

Advanced  Intermediate  Foundational

 

24
Jan

Keep up the good work!

By: 321go Leave a Comment

DSCN0439
Codi’s showing great form on her deadlift!  She has been making it 3-4 days a week for a month or so and it is really starting to show! 

Monday WOD “Cindy”

5 Pull-ups

10 Push-ups

15 Squats

AMRAP in 20  15  10 minutes
 

Cool Down

Stretch

Advanced  Intermediate  Foundational

Scale to capabilities

21
Jan

hot potatoes

By: 321go Leave a Comment

DSCN0516

Everyone had fun the other day with the wall sits! Its amazing how fast they go when you play hot potato with a 20 lbs med ball!  

Masthead

NEW CLASS STARTING IN FEB.

TELL YOUR FRIENDS! On Ramp is for those that want, or need to take a slower, more gradual approach to starting their training. Maybe you’re deconditioned (which means way our of shape) or feel your lacking a bit on the confidence side of things. Don’t worry, the On Ramp will provide you with a smooth transition to get you on the road to becoming fit 

CONTACT MITCH FOR MORE INFO OR TO SIGN UP! Mitch75323@yahoo.com

Friday WOD

3 power Cleans 

5 Push Jerks

7 Back Squats 

6 • 5 • 4 


Cool Down

L-Holds

• 1.5 • 1 minutes

Advanced  Intermediate  Foundational

20
Jan

Crazy high box jump!

By: 321go 3 Comments

DSCN0883
Crazy high box jump!  Dave did 49 of them! 

Masthead

NEW CLASS STARTING IN FEB.

TELL YOUR FRIENDS! On Ramp is for those that want, or need to take a slower, more gradual approach to starting their training. Maybe you’re deconditioned (which means way our of shape) or feel your lacking a bit on the confidence side of things. Don’t worry, the On Ramp will provide you with a smooth transition to get you on the road to becoming fit 

CONTACT MITCH FOR MORE INFO OR TO SIGN UP! Mitch75323@yahoo.com

Thursday WOD

10 K2E (T2B)

10 Box Jumps (26 inch)

10 DB/BB Thrusters (115/85)

• 4 • 3 • 2 

Cool Down

Strict Pull-ups

40 • 30 • 20

Competitor • Advanced  Intermediate  Foundational 

19
Jan

Reverse DU 1 – MITCH 0

By: 321go 3 Comments

Whip

Trying a Reverse double under without ever trying a reverse single isn’t such a good idea!  But just so all of you know, I did do it…but my forehead hurt did for a while!

Masthead

NEW CLASS STARTING IN FEB.

TELL YOUR FRIENDS! On Ramp is for those that want, or need to take a slower, more gradual approach to starting their training. Maybe you’re deconditioned (which means way our of shape) or feel your lacking a bit on the confidence side of things. Don’t worry, the On Ramp will provide you with a smooth transition to get you on the road to becoming fit 

CONTACT MITCH FOR MORE INFO OR TO SIGN UP! Mitch75323@yahoo.com

Wednesday WOD

Clean & Jerk

1-1-1-1-1  

3-3-3-3-3 

5-5-5-5-5  

Cool Down

50 Burpees for time

Advanced  Intermediate  Foundational

Scale to capabilities 

18
Jan

Mutant X muscle ups

By: 321go Leave a Comment

DSCN0415 

Shawn takes a breather in between his ring dips.  

Congratulations Graham and Kerri! Avyn Lynn Spagnola (7.5 lbs) was born today. Everyone if fine and they both deserve their rest day tomorrow.

Endurance Athletes: see our new CFEndurance Blog! 


Monday WOD

Sit ups (Weighted Sit ups)

Jumping Pull-ups (chest to bar Kipping)

Dips (ring dips)

Muscle ups (10-8-6-4-2) **Wolverine level bc he’s my favorite Mutant 

25-20-15-10-5 • 20-15-10-5 • 20-15-10 rounds

Cool Down

Wall Walks

Scale to ability

Mutant  Advanced  Intermediate  Foundational

17
Jan

love/hate

By: 321go 1 Comment

DSCN0397

Kevin learns to either hate or love himself! 

Monday WOD

7 OHS (Overhead Squat)

7 Box Jumps

7 Clapping Push-ups

7 • 6 • 5 rounds


Cool Down

Weighted Sit-ups

100 • 75 • 50

Advanced  Intermediate  Foundational 

15
Jan

Nutrition

By: 321go

Life (Fitness + Nutrition) = Freedom

The very best thing you can do for yourself is get educated about nutrition. Learn to think and make decisions for yourself, by yourself. Don’t let yourself become dependent on any diet, meal plan, or guru. Learn form all of them, but don’t let yourself be a slave to any.

LIVE PRIMAL RECIPES

Here is a great resource for Paleo Recipes Download Live Primal

Never take your diet so serious that you can’t take your sweetheart out for the occasional ice cream cone.

Resources to get you started:

The Paleo Diet

Paleo Recipies

Paleo Snack Ideas

CrossFit Nutrition

Mark’s Daily Apple

Robb Wolf

Zone Diet 

14
Jan

DT

By: 321go 3 Comments

DSCN0368

Netta has come a long way in the month she has been training at Crossfit Creek! Now she is doing Red level workouts and starting to move up in weights! It has been great having the whole Davenport Family at the gym! You guys have been working really hard and it is paying off! Keep up the good work. 

Hero WOD “DT”

12 Dead Lift  

9 Hang PWR Cleans

6 Push Jerks

5 4 3 rounds

(Men 155 lbs Women 105 lbs)

DT-th
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.