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23
Sep

PR's

By: 321go Leave a Comment

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Jess had a PR on Helen by under a minute! Which was awesome. Wednesday's workout was great, we had a lot of PR's and a lot of people beat their previous modified time and they did UNmodified!  

I would like to hear comments from people.  Let us know what we can do to make Crossfit Creek better.  Let us know what we are doing well and what we are doing wrong.  It will only make the gym a better place.  Also I would like to hear about what other training times people would like to see. 

Sign up at the gym tomorrow for the Oct 3rd Special WOD. Make sure you have a nickname. Every good fighter has one.

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Thursday WOD

DB Hang Power Cleans 

Dips

Push ups

12-11-10 - 9 – 8 - 7 - 6 - 5 – 4 – 3 – 2 – 1

Cool Down 

Sots Press (go extremely light) 30 • 25 • 20 

Advanced • Intermediate • Foundational
Scale to capabilities

22
Sep

heavy dead lifts

By: 321go 1 Comment

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Thats heavy… 

Sign up at the gym tomorrow for the Oct 3rd Special WOD. Make sure you have a nickname. Every good fighter has one.

O'Dell Fundraiser

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WOD

Benchmark Wednesday

HELEN

400m 400m 400m Run

21 Choppers

12 Pullups

3 rounds for time

Unmodified Men use 55 lbs./Women 35 lbs.

Advanced  Intermediate • Foundational
Scale to capabilities

Cool Down

Core Test…Mutant: Feet on wall, push up plank position

21
Sep

The bolt!

By: 321go Leave a Comment

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Any one that has worked out with Casey is familiar with this picture.  Because Casey is always finishing with amazing times and watching the rest of the class finish up.  Casey is one of the hardest workers we have at Creek.  I am just amazed by the amount of effort she puts into every single WOD.  Keep up the hard work!

DON'T FORGET THERE IS NO NOON CLASS ON TUESDAY AND THURSDAYS!

Sign up at the gym tomorrow for the Oct 3rd Special WOD. Make sure you have a nickname. Every good fighter has one.

O'Dell Fundraiser

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Tuesday's WOD

10 1-arm alternating DB lunges

20 Push Press (Bar)

30 Dead lifts (use push press bar, yes it will be light)

40 Sit ups

3   •  2  •  1  Rounds

Cool Down 

Sledge hammer swings 50 • 40 • 40

Advanced • Intermediate • Foundational
Scale to capabilities

17
Sep

Jam Packed

By: 321go Leave a Comment

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Classes are getting crowded which is a great thing! But the 7:00 am and noon classes need your help! 

Starting next week there will be no noon class on Tuesdays and Thursdays.  

Sign up at the gym tomorrow for the Oct 3rd Special WOD. Make sure you have a nickname. Every good fighter has one.

O'Dell Fundraiser

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Friday WOD

15 Push Press 

10 Sumo High Pull

5 Weighted Lunges (5 Each Leg)

(Same Weight/Bar for all)

4   •  3  •  2  Rounds

Cool Down 

Run  1 mile • 800 m • 400 m

Advanced • Intermediate • Foundational
Scale to capabilities

16
Sep

Future Coach

By: 321go 1 Comment

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Matt sticks around after his workout at 4:30 to watch and push the athletes at the 5:30 class.  This seems to be a trend in our gym when people just don't want to leave.  I couldn't be happier with the camaraderie we have in the gym!  Everyone is always willing to help with what ever is needed! 

See Video Interview with a triatholite  .mov  I .wmv

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Thursday WOD

10 Back Squat  (135 / 95)

15 KB Swing

20 Weighted Sit-ups

100 Jump Ropes

4   •  3  •  2  Rounds

Cool Down 

Weighted Strict Pull-ups 20 • 15 • 10

Advanced • Intermediate • Foundational
Scale to capabilities

16
Sep

New

By: 321go Leave a Comment

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Craig is one of our newest athletes but is already finishing advanced level WODs.  Nice job!

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Wednesday Benchmark WOD

"JT"

Handstand Push-ups (Strict Press/Stink Bug PU)

Ring Dips

Push-ups

21-15-9  •  15-11-7  •  11-9-7  Reps

Cool Down 

Reverse Burpees 20 • 12 • 8

Advanced • Intermediate • Foundational
Scale to capabilities

15
Sep

Written on the Face

By: 321go 1 Comment

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Trevor did extra rounds yesterday.  He was so excited to do extra work.

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Tuesday WOD

Power Clean, Thruster, Warrior Burpee  = 1 rep

(No dropping the bar after Thruster)

40  •  30  •  20  Reps

Cool Down 

Hollow Rocks 50 • 35 • 20 

Advanced • Intermediate • Foundational
Scale to capabilities

14
Sep
By: 321go 2 Comments

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Monday WOD

10 OHS (Overhead Squat)

10 + 10 Pull-Ups/K2E (alternate every other 1, 10 of each)

10 Box Jump

5  •  4  •  3  •  2  Rounds

Cool Down 

Wall Walks 12 • 8 • 6 

Advanced • Intermediate • Foundational
Scale to capabilities

http://centervillecrossfit.com/monday-wod10-ohs-overhead-squat10-10-pull-upsk2ealternate-every-other-1-10-of-each10-box-jump5-43-2-rounds/

11
Sep
By: 321go Leave a Comment

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Friday WOD

Run 800m  600m  400m (Start only)
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Deadlift Bodyweight

Push Jerk

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

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Run 800m  600m  400m (End only)

Cool Down 

Weighted Push ups 40 • 30 • 20 -or-

Full Snatch Practice. Stay light especially if you aren't too familiar with a full snatch.(at troy!)

Advanced • Intermediate • Foundational
Scale to capabilities

http://centervillecrossfit.com/friday-wodrun800m600m400mstart-onlyxxxxxxxxxxxxxxxxxxxxxxxdeadlift-bodyweightpush-jerk10-9-8-7-6-5-4-3-2/

8
Sep

Gloves

By: 321go 1 Comment

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David always wears his gloves.  And always gets made fun of.  Here is just another lashing.  One of these days he will become a man.  


Wednesday Benchmark WOD

"Grace"

30 Clean & Jerks (Men 135 / Women 95)

Cool Down 

Burpee Broad Jumps and Dips (Break up as needed)
40 • 30 • 20 reps of each

Advanced • Intermediate • Foundational
Scale to capabilities