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23
Jan

Finished!

By: 321go 1 Comment

DSC00025  At a regular gym it's not always obvious when someone has finished a workout or just in between sets.  At a crossfit gym you can always tell when someone is done with their workout by the way they collapse onto the mat.  Here Allison and Chad enjoy the feeling of completing a grueling WOD by lounging around on the floor.

WOD
Fryday

The "Burp and Clean" Series

3 Burpees
Power Clean
3 Burpees
Deadlift (Pause)
Hang Power Clean

(repeat series)

Record number of series in

15107 minutes

Cool Down
Deadlift (20% under 1 rep max)
15 10  5 reps

Weighted Push-ups
30 20  10
reps

22
Jan

Determination

By: 321go 2 Comments

DSC00744 

Richard drives through his thrusters during the workout on Friday.  Your already showing some signs of imporvement Richard, and congratulations on yesterday's Barbara. 

WOD

Thursday

1-arm alternating DB Power Snatch
Choppers
Plank Rows

(use same set of dumbbells for all) 

21-15-11-9-7

15-11-9-7-5

11-9-7-5-3

Cool Down

Jump Rope 300 200 100 reps.

Advanced Intermediate Foundational
Scale to capabilities

21
Jan

The Big Picture

By: 321go Leave a Comment

DSC00734 

WOD
Benchmark Wednesday
"Barbara"

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 42 Rounds

With construction still in progress, both CrossFit Creek and Beavercreek Martial Arts are still looking pretty sharp with the exciting times still to come.  As we begin to grow so do our hours, coming soon we will have a 6:30 pm class also available.  

Cool Down
Wall Walks
8 5

20
Jan

Advanced Push-up

By: 321go 1 Comment

Copy of DSC00732  After four months of CrossFit Chad feels like doing a normal pushup just isn't tough enough anymore.  Nice parallet push-up Chad now all you need to do is use them in the actual workout.

WOD

Tuesday

Wall Ball Shots
K2E
Back Squats

21-15-9
15-11-7
11-9-7

Cool Down

45 Foot Farmers Walks
6 4 2 walks

19
Jan

Hanging Out

By: 321go Leave a Comment

WOD

Monday

DSC00716  Luke hangs around after a tough workout to practice his kipping pullups.  It's good to have you back in CrossFit Luke, keep up the good work.  It's obvious that you are much more dedicated this time around.  

Power Cleans 

1 rep – First Minute
2 reps – Second Minute
3 reps – Third Minute
4 reps – … and so on

Record the largest minute round in which you were able to finish all cleans

Cool Down

Strict Press till failure 3 2 1 rounds
Strict Pull-ups till failure
3 2 1 rounds

15
Jan

Strict Muscle Up!

By: 321go 3 Comments

Mitchmuscleup  Mitch is one of the lucky few people that can walk up to a set of rings and do a strict muscle up on the very first try.  We are all jealous of you Mitch nicely done.

 

WOD

Fryday

Thrusters
Deadlift
Burpees 

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

Cool Down

Wall Sits 3 2 1 min.

Advanced Intermediate Foundational
Scale to capabilities

14
Jan

Sir Richard

By: 321go Leave a Comment

DSC00696  Over the past year, my good friend and CrossFit Creek Trainer James Humphrey has been training a group of his co-workers during his luch hour where he works.  Richard (pictured above) was one of his most dedicated clients and as soon as he heard that there would be an official crossfit opening up in Beavercreek he not only signed up but he brought his wife with him too!  Way to be the first Lexus Nexus crossfitter to come to Creek Richard.  You are a brave man.

Thursday

WOD 

30 Squats 
20 Donkey Kicks
15 Sit-ups
10 K2E
Fludder Kicks 1 min. 45 sec. 30 sec. 

432 rounds

Cool Down

TGU  1086


Advanced Intermediate Foundational
Scale to capabilities

13
Jan

Handstands CrossFit Style

By: 321go 5 Comments

Graham handstand  Sometimes when a regular handstand just isn't enough it's necessary to open up a can of CrossFit to get the job done.   

Benchmark Wednesday

"J.T."

Handstand Push-ups with or without bands (or strict press)
Ring Dips
Push-ups

21-15-9
15-11-7
11-9-7

Cool Down
Deadlift + Power clean = 1 rep
302520 each

Advanced Intermediate Foundational
Scale to capabilities

12
Jan

The Tucker Experience

By: 321go Leave a Comment

DSC00717  Jamie and Graham pose for pictures with coach Jeff Tucker after their CrossFit Gymnastics cert. last weekend.  Jeff Tucker is one of CrossFit HQ's head coaches who travels around the world training crosfit trainers how to saftely implement gymnastics movements into their workouts.  Tuck also owns and operates GSX out of Fort Worth, TX 

Tuesday WOD

Wall Sit 1min 45 sec. 30 sec. (Start only)

Box Jumps
Choppers
Pull-ups

Plank Hold 1min 45 sec. 30 sec. (Finish only)

5-10-15-20-20-15-10-5
15-20-20-15
5-10-15-20

Cool Down
Dips (any kind)

40•3020 each

Advanced Intermediate Foundational
Scale to capabilities

11
Jan

Double Jump

By: 321go 1 Comment

J & B jump Jamie and Brandon just couldn't wait their turn during Thursday's team WOD.  They decided, instead of taking breaks it would be faster just to alternate jumps.  That's 200 consecutive jumps without stopping!  Nice work guys you two are truly mutants.

Monday

WOD

5 Burpee Push Press
10 DB Squats
15 1-Arm Alternating Lunges
20 Pushups
25 Situps 

432 rounds

Cool Down

Jump Rope  200150100


Advanced Intermediate Foundational
Scale to capabilities