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24
Feb

Form Fanatic

By: 321go 2 Comments

Mon 003 

Heather makes her Deadlift weight look easy as she lifts it 55 times total with perfect form.  Heather has transformed from green to red in the six weeks she has been crossfitting.  Gone are the days when she would come in and only feel like she could handle green.  Now it's always a confident red each time she comes into the gym.
 

Wednesday

"Angie"

Pull-ups
Push-ups
Sit-ups
Squats

1007550 reps of each

Advanced IntermediateFoundational
Scale to capabilities

Finish each exercise before moving on to the next.
 

Cool Down

Sots Press 25  20 15 (new)

23
Feb

Big John

By: 321go 1 Comment
Mon 001 
John flexes his muscle during Monday's grueling burpee deadlift workout while maintaining excellent form.

Announcement: This Saturday is the big CrossFit Kabuto trip.  Kabuto is a Japanese hibachi resturaunt owned by Jade (James' wife) and her sisters.  The plan is to meet at the gym and then drive down Colerain, which takes about 40 minutes and since Jade and James have asked us to arrive there at 4:30 we will be heading out around 3:30.  If you are interested in coming along just let one of your trainers know.  We need a head count by Thursday so Kabuto can be ready for us all.  Thanks CFC.  Also, this week starts the beginning of our new hours.  A noon class has been added every weekday and Tuesdays and Thursdays there will be a 6:30 pm class.

New Crossfit Class starts tonight!
Tues/Thurs: 6:30 pm

Tuesday

KB Choppers

1-arm alt. DB Strict Press

Box Jumps

21-15-9

15-11-9

11-9-7

Cool Down

Farmer's Walk
10 • 8 • 6

Advanced • Intermediate • Foundational
Scale to capabilities

22
Feb

Whole New Level

By: 321go Leave a Comment

Matt 

Matt has spent the past few months using CrossFit as his primary means of working out.  The only problem with that is he has been out on his own without a team.  I hope you are ready for some giant leaps in intensity Matt, we are glad to have you aboard.  You wil see how much harder you work when competition is present!

Monday WOD

Burpee Deadlifts 
Back Squats

Mutant 75% BW.  Same weight and bar.

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

Cool Down

Weighted Sit-ups
1007550

Advanced Intermediate Foundational
Scale to capabilities

19
Feb

Dedication

By: 321go Leave a Comment

Travis thruster 

When Jess is unable to make class on Mondays he drives the 35 miles up to CrossFit Troy to workout with the 6 am class.  Yes that is not a typing error, Jess gets out of bed at 4:30am to come in for a WOD.  Way to go Jess!  We are all very impressed with your dedication.

Heavy Fryday

Weighted Push-ups
Hang Cleans (3/4 body weight)

Begin with Med ball 20 X -Jumps
1 – 10
2 – 9

3 – 8

4 – 7
5 – 6
6 – 5
7 – 4
8 – 3

9 – 2

10 – 1

End with 20 Burpees

Cool Down

Overhead Bar Walk

Hold a medium weighted bar overhead slowly walk (maintain core and shoulder control)
Maintain safe distance from other athletes

6 42 laps (45 feet)


Advanced
Intermediate Foundational
Scale to capabilities

18
Feb

The 3 Amigos

By: 321go Leave a Comment

Picture 019 

Chad, Chuck, and Anson all raise their bars in celebration after completing Monday's Brutal WOD.  Way to tough out the red workout guys, especially Chuck, who was out of town on a work trip for over a week. 

Expanding our hours!

Tues /Thurs: 6:30 pm  (STARTS  2/24/09)

Saturday: 10:00 am and 11:00 am (max load strength) (STARTS  2/28/09)


 Thursday

30 Sit-ups
20 Med Ball Cleans
10 Push Press

4 32  rounds

Cool Down

Ring/Box Supports (not L hold just support)

4 32 minutes (break up as needed)


Advanced
Intermediate Foundational
Scale to capabilities

17
Feb

Pulling Ahead

By: 321go 2 Comments

Heather pull up 

Heather has been with us for just over a month now and she is already feeling the results training at high intensities will bring.  Here she works on her ring pull-ups after adjusting them a little higher.  Way to go Heather keep up the hard work!

Expanding our hours!

Tues /Thurs: 6:30 pm  (STARTS  2/24/09)

Saturday: 10:00 am and 11:00 am (max load strength) (STARTS  2/28/09)


Wednesday Benchmark

Grace 

30 Clean and Jerks. men 135lbs. women 90lbs.(nuff said)

Cool Down

10 Pull-ups  / 10 Wall balls (heavy)

4 32  rounds (no rush… geez this is cake)

Advanced Intermediate Foundational
Scale to capabilities

17
Feb

Jumpin' Chad

By: 321go 1 Comment

Jumpin' chad  Chad is definately glad his body is 40 pounds lighter than it was only 5 months ago while he does his box jumps yesterday.   To fully understand the difference in jump difficulty grab a pair of 20 lb dumbbells and do a few jumps!

Tuesday WOD

10 Deadlift (Body Weight)
15 Ring Dips
20 Dive Bomber pushups (Downward Dog/Cobra transitions)

543 rounds

Cool Down

Handstand Push-ups (at your own pace)

302010
reps

Advanced Intermediate Foundational
Scale to capabilities

15
Feb

Rack it Up

By: 321go Leave a Comment

DSC00751 

Luke practices his front squat technique during Friday's heavy day.  Keep up the hard work Luke, we can already see it's paying off big time. 

Monday WOD

5 Thrusters (75% b/w men I 60% b/w women)
5 Burpees
5 Box jumps

12 1086 rounds

Cool Down

Strict Pull-ups (at your own pace)

302010
reps

Advanced Intermediate Foundational
Scale to capabilities

12
Feb

Total Confidence

By: 321go 2 Comments

Big James 

James hoists 135 lbs overhead with ease as he starts into the Bear.  Nice lock out James, that is the very definition of solid.  Also, good luck to Mitch Lyons tonight in his fight!  We will be there cheering for you Mitch, go get em'

Friday WOD

Front Squats

5-5-5-5-5-5

Cool Down

Jump Squats  (at your own pace)
Lunges
21-15-915-11-911-9-7

Complete immediately after the workout

Advanced Intermediate Foundational
Scale to capabilities

11
Feb

Good to go

By: 321go Leave a Comment

MITCH
 

MMA fighter Mitch Lyons, trainer at CrossFit Creek (bottom) "roles" with Brandon Massie in preparation for his next fight this Friday. Mitch will be battling a 3 time State Wrestling Champion from West Virginia. Good luck Mitch with your CrossFit training, you're good to go.

Thursday WOD

Sumo Deadlift High Pulls
Incline Push-ups
Weighted Sit-ups

K2E

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

Cool Down

Wall sits
2min1.5min1min

Advanced Intermediate Foundational
Scale to capabilities