fbpx
20
Jul

Games T's

By: 321go Leave a Comment

Abby Shirt

Place your order your when you come into the gym this week in recognition of Graham and Brandons 2009 National CrossFit Games participation. Male and female cuts available in all sizes. No orders will be accepted after Friday July 24th.

Cost: $20.00


Monday Super Chipper WOD

Box Jumps
Jumping Pull-ups
Kettlebell Swings
Walking Lunges
Knees 2 Elbows
Push Press
Superman Extensions
Wall Ball Shots
Burpees
Double Unders (or 100 single jumps)

50 (RED LEVEL BEWARE!) - 35 - 20  Reps of each

Cool Down

Flexibility (Focus on your weak areas)

5 minutes

Advanced • Intermediate • Foundational
Scale to capabilities

16
Jul

Santa Cruz Balance

By: 321go Leave a Comment

DSCN8093

Mike shows off his gymnastics skill by risking a handstand on some jagged rocks in Cali.  What makes this picture impressive is there were waves crashing all over the place and strong winds, not to mention the row of rocks we were standing on rose up out of the ocean 20 feet. 

Friday WOD

Weighted Push ups

Pull ups

Weighted Lunges (1 step = 1 rep)

Break up any way you want in any amount of reps and order

100 - 75 - 50  Reps

Cool Down

Run

1 mile   3/4 mile  1/2 mile

Advanced • Intermediate • Foundational
Scale to capabilities

14
Jul
By: 321go 1 Comment

DSC02423

Tuesday WOD

5 DB Squats (keep weight at your shoulders)

10 DB Push Press 

15 Jump Squats

20 Dips

4 - 3 - 2  Rounds

Cool Down

K2E

40   30  20

Advanced • Intermediate • Foundational
Scale to capabilities

http://centervillecrossfit.com/tuesdaywod5-db-squats-keep-weight-at-your-shoulders10-db-push-press15-jump-squats20-dips4-3-2-roundscool-downk2e4030/

13
Jul

Bulking up

By: 321go Leave a Comment

DSC02010

Anyone who knew Brandon before he started Crossfit can really tell a difference in his appearance.   He says he hasn't gained any weight, but he has gained a ton of muscle.  He is one of the most consistent athletes we have at Creek and it has been showing.  Congratulations to Graham and Brandon who competed this past weekend at the International Crossfit Games.  The WODs were grueling… 
12
Jul

The Games

By: 321go 2 Comments

Graham Carrying

Were so glad to hear things are going well back home and the trainers are doing a fine job.

A few updates on the Games.

The boys fought a good fight until the 4th event where they both failed to make the cut to the 5TH event on Saturday. Their reactions were both disappointment and relief, as Brandon said of the mountain run (the first event) “This was the hardest thing I’ve done in all my life”. They had to run 4.5 miles of steep mountain trails both up and down. Graham says he “must have done the guadropedial crawled for at least a mile of it”. Graham would probaby say the same thing about the wierd event #4 (Row 500 meters, hammer a foot spike into the ground and Row another 500m. Too bad Graham didn’t get credit for swinging the sledge so gracefully as he missed the end of the spike on the majority of his attempts. Ya that’le slow you down.I think that deserves some sort of new nickname.

I’m so proud of these guys as they willed themselves through 4 workouts that resembled torture more than athletic events. I’ve posted a few picture, with a couple showing Both Brandon and Graham carrying 75 lbs of sand bags up a mountain road 175 yards, the steepest part being the last 75 yards.

Both guys finished very close to one another Graham 50th and Brandon 56th in a lineup of some of the most fit men in the world. Not bad. More pictures coming soon.

Thanks everyone for all your support and we miss you all. See you soon. — Mike

Scan

Group SledgeBrandon Grahamsledge Graha Run Brandon Run BeandonCarrying Bag

9
Jul

The Sky is the Limit!

By: 321go Leave a Comment

DSC02181

Thrusters are always fun! Ryan has been showing huge gains in his fitness since he has trained with us.  For him and everyone else that trains at Crossfit Creek the sky is the limit!

*************No Noon Class Today and MONDAY!!!!*************

Friday WOD

10 Deadlift (1 - 1.5 B/W)

15 Pull-ups (Chest 2 Bar)

30 Air Squats (Jump Squats)

Jump 100

5 - 4 - 3 - 2  Rounds

Cool Down

K2E

50 • 40   30  20

Advanced • Intermediate • Foundational
Scale to capabilities

9
Jul

Class Clown

By: 321go Leave a Comment

DSC02474

Ruben has been with us for several months now.  Every time he comes into the gym everyone knows its going to be a good day.  By the end of the warm up everyone is laughing about something Ruben said or did.  Its great having him around the gym. 

*****NO Noon Class Friday or Monday!****

Thursday WOD

Run 400

Air Squat 30

K2E 20

Push-Press 10

4 - 3 - 2  Rounds

Cool Down

Deadlifts (B/W)   

50  35  20

Advanced • Intermediate • Foundational
Scale to capabilities

8
Jul
By: 321go Leave a Comment

Stacy drags chain-a-conda our 150 lb anchor chain while a few other team mates wait their turn. Cool downs are about the ONLY time anyone finds themselves standing around. Have a great week as competitors  Brandon, Graham and about 10 supporters venture to the  2009 CrossFit Games. We’ll try to keep you posted on this blog.

You can also follow the Games and learn more about them at The CrossFit Games Website

Bookmark it and follow along.

Wednesday Benchmark WOD

“Fran”

Thrusters

Pull-Ups

21-15-9 • 15-11-7 • 11-9-7

Cool Down

Hollow rocks

http://centervillecrossfit.com/stacy-drags-chain-a-conda-our-150-lb-anchor-chain-while-a-few-other-team-mates-wait-their-turn-cool-downs-are-about-the-o/

6
Jul

It's all about heart

By: 321go Leave a Comment

Janice

Dr. Janice finishes up a set of ring rows. It took Janice a while to warm up to training CrossFit. Her husband had been training with us for months, but for years she trained exclusively with her personal trainer. Yes she still visits her trainer (old habits are hard to break) but from seeing her intensity, consistency and excitement in her training, she's given her heart to CrossFit.

 

It's also good to have a cardiologist on-site.

 

Tuesday WOD

Pull-Ups

Wall Ball Shots

Kettlebell Swings

21-15-9  15-11-7  11-9-7

Cool Down

Handstand Push-ups 

(Substitute Strict Press or Stinkbug PU)  

40  30  20

Advanced • Intermediate • Foundational
Scale to capabilities

2
Jul

Frank for Fun

By: 321go Leave a Comment

Frank
Frank cranks his way through some high speed jumps. This guys amazing. He smiles at the same time he's bustng his rear, funny all the time, and always makes me happy when he walks into the gym. The best thing about his great sense of humor is the energy and positive vibe Frank brings to our community.

Thanks Frank – Mike


HOLIDAY HOURS
No 12:00 Class Today (Friday)

WOD
Friday Buddy Battle

40 front squats

40 SDHP  (Sumo Deadlift High Pull)

40 Push Press

200 Jump Rope

432 rounds for time

Only one person can do work at a time, the bar can not touch the ground, both must do half the work 20 a piece and 100 jump rope.

Cool Down

Strict Pull-Ups  25 15 10 reps. 

Advanced Intermediate Foundational
Scale to capabilities