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30
Aug

Attack of Mick

By: 321go Leave a Comment

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Dont forget your new Payment Sheets! I need them  Monday at class!


Monday WOD

"Walk the line"

Burpees

Sit-ups

Box Jumps

Push Press

KB Swings

Wall Balls

Line all equipment up in a line, finish reps for each element before moving on down the line.

50 • 35 • 25 reps

Cool Down 

Strict Pull-Ups
40 • 30 • 20 reps

Advanced • Intermediate • Foundational
Scale to capabilities

27
Aug

Who's this?

By: 321go 4 Comments

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Who is this? I just can't tell! That might be because she never shows up anymore! If you see Kelly tell her to come back to us. 

Thursday

8 Turkish get ups

20 Wall Ball Situps

400m Run

4 • 3 • 2 Rounds

Cool Down 

Hollow Rocks 75 • 50 • 35

Advanced • Intermediate • Foundational
Scale to capabilities

25
Aug

No 7:00 am

By: 321go Leave a Comment

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Sorry Guys but Wednesday's 7:00 AM class is CANCELED!!!!!!! Hope everyone can make it into a later class! Sorry for the late announcement! 

Benchmark Wednesday

"CINDY"

5 Pull ups

10 Push ups

15 Squats

As many rounds as you can in…

20 • 15 • 10 Minutes

Cool Down 

Stretch 5 min. or Row slow 3 min.

Advanced • Intermediate • Foundational
Scale to capabilities

24
Aug

big lift

By: 321go 2 Comments

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We all love rubber weights…. it makes us look strong! ha

Tuesday WOD

Hang Power Clean (Men 60%BW Women 50%BW mutant only)

Russian Choppers (only swing up to face level)

Do 1 hang power clean and 1 chopper during the first minute.  Do two hang power cleans and two choppers during the second minute so on as many minutes as you can.  Record how many rounds you completed, partial rounds don't count.  It starts off slow but quickly becomes intense.  

Cool Down 

Wall Walks 10 • 8 • 5

Advanced • Intermediate • Foundational
Scale to capabilities

24
Aug
By: 321go Leave a Comment

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Monday WOD

Farmer's Walk 100m

20 Push Press DB

Med. Ball Sprint 100m (pick up med. ball… sprint) 

20 Box Jumps

4 • 3 • 2 Rounds

Cool Down 

Jump rope 500 • 350 • 200

Advanced • Intermediate • Foundational
Scale to capabilities

http://centervillecrossfit.com/monday-wodfarmers-walk-100m20-push-press-dbmed-ball-sprint-100m-pick-up-med-ball-sprint20-box-jumps432roundscoo/

20
Aug

Vibram Five Fingers

By: 321go Leave a Comment

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These shoes seem to be the cool thing at the gym…  Everyone keeps popping up with a pair.  I guess its time for me to get mine.  You can buy them at Xenia Shoe Repair.  Tell them Crossfit Creek sent you.


MON, WED, FRI 7:00 am class now! 


Friday WOD

5 Deadlifts (1.5 Body weight)

10 Dumbell Single Arm Split jerk (Alternate arms each time)

20 Pullups

30 Squats

Max round in 20 • 15 • 10 minutes

Cool Down 

Hollow Rocks 50 • 35 • 20

Mutant  Advanced • Intermediate • Foundational
Scale to capabilities

20
Aug

Sand baggin' Steve

By: 321go Leave a Comment

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Yesterday Steve Deadlifted 375 lbs…  It was pretty amazing.  Nice job Steve

Thursday WOD

30 Sit-ups

20 Wall Ball Shots

10 Sumo-High Pulls

5 • 4 • 3 • 2 rounds

Record Time

Cool Down 

Weighted Dips 40 • 30 • 20

Mutant  Advanced • Intermediate • Foundational
Scale to capabilities

20
Aug

Walking his talk

By: 321go Leave a Comment

Randy 
Troy Christian wrestling coach Randy decided just talking to his wrestlers (and his sons) about being fit ready and healthy wasn't enough, he needed to do it too. Too many coaches today try lead by the example of their glory days "back when they were…_________".  That's what I respect about Randy, he's living out the value that real credibility comes from what you're doing today. Being a busy executive with a lot of travel, a husband, and a coach himself, Randy always finds the time to train CrossFit 3+ times a week.

P.S. The vote is in. Who's genes were most influential (Randy or Jill) in both sons being top tear wrestlers. The unanimous decision was, it had to be Jill (the energizer…cause she never quits).

Thanks Graham for using your CrossFit Games winnings by purchasing much needed, bumpers plates, ab mats and a great Rogue bar.

Thursday WOD

30 Sit-ups

20 Wall Ball Shots

10 Sumo-High Pulls

5 • 4 • 3 • 2 rounds

Record Time

Cool Down 

Weighted Dips 40 • 30 • 20

Mutant  Advanced • Intermediate • Foundational
Scale to capabilities

17
Aug

Look out below…. oh wait!

By: 321go Leave a Comment
BEFORE MAY 2009

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AFTER AUG. 17TH!

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Brenden only a couple months ago couldn't even do a handstand.  Today I asked him to try some handstand push ups.  With a couple months practice he banged out 4 in a row! Congrats! 

And don't forget about our new class! Mon, Wed, and Fri at 7:00 am! 

Tuesday WOD

Full Cleans 

Dips

Sit-ups (2x the reps each round)

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

Cool Down 

Row 2000 • 1500 • 1000 meters (moderate pace)

In increments of 500 meter segments with rest in between, rotate others in during your rest.

Advanced • Intermediate • Foundational
Scale to capabilities

16
Aug

Rowing Machine

By: 321go Leave a Comment

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If you weren't there. You missed it! See pictures of last Fridays BBQ  Photo album 

MUST SEE –  Diet, Inflamation and Disease Video — Dr. Sears 

Monday WOD

Thrusters

Handstand Push-Ups (Jackknife/Stinkbug/Strict Press substitutes)

Jump Rope 100

21-15-9 • 15-11-7 • 11-9-7 reps

Cool Down 

Strict Pull-Ups 40 • 25 • 15 reps

Advanced • Intermediate • Foundational
Scale to capabilities