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30 posts from June 2009

June 30, 2009

Team Workout Tomorrow

Holiday Weekend Schedule:


7:00am and Noon Only


9:00am Only


No Class


Workout for Tomorrow:

Team Workout to be decided on the spot


For those of you that checked Crossfit.com, don't worry we will make up the 10K soon


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Results from the Total

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Check out the hip drive Casey has here, Anthony you look good too.

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Mark banged out Eva with a 2 Pood!!!!

June 29, 2009

We are in for One Tomorrow!!!!!!!!

I want to start off by apologizing for my performance today as an instructor. I'm not sure what I had or have but it is a pretty bad flu that made me feel like crap pretty much all day. Part of this may be due to a lack of nutrition? Not quite sure but it sucked today!

Holiday Weekend Schedule:


7:00am and Noon Only


9:00am Only


No Class

Please let me know if this schedule absolutely drives you nuts and I will work things out.


Eva is by far my least favorite workout, come in and take her on!!!!


Workout for Tomorrow:


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 081223.

Scaling reps is available for some individuals so don't worry.

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First time Deadlifter becomes a bad ass today!

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Rick and the ladies!

June 28, 2009

GO HEAVY!!!!!!!!!


Workout for Tomorrow:

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090524.

Set a Personal Record Tomorrow


Run 10K


Where is???????

Danny, Darlene (are you back yet), Philip, Justin, Jose, Mark, Suzanne and a few others that you know who you are.

Get in the gym!

Remember, All you need to do is walk in the door and we will take care of the rest!!!

June 27, 2009

What Are you Eating???????????

Many of you come in almost everyday and bust your ass, but how many of you take this same attitude to nutrition? In the upcoming future my goal is to make all of you more aware of "good" food and "bad" food for you. I am so tired of watching so many of you come in and not see the dramatic results that you could get if you just dialed in the diet a little more.

My focus for the next few months for the gym will be:

A) Make all of you more aware of what to eat

B) Keep everything: Warmups, workouts, ass-kickers, team WOD's as constantly varied as possible

C) As usual, keep it fun!


Keep the 23/1 theory in mind which is:

You workout one hour a day and have 23 hours to F#$% it all up!!!


Workout for Tomorrow:


?????????????????????????????? Rick will make it up on the spot, get excited!


A picture of what I ate yesterday:

Turkey and Ham for my protein, Cashews for my fat, and blueberry's for my carbs

June 26, 2009

Come in On your Saturday!!

 Schedule for this Weekend:

Sat 9:00am Class Only

Sun 11:00am Class Only



Workout for Tomorrow:

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Compare to 030716.

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The 5:30 Crew

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Close up view of the 5:30 crew

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June 25, 2009

Finish up the Week Strong!!!

Workout for Tomorrow:


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 090330.

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June 24, 2009

Crossfit Games 17 Days Away!

Tomorrow's AM class will be at 6:45am


Workout for Tomorrow:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 081227.


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June 23, 2009

Crossfit Games 18 Days away!!!

Workout for Tomorrow:

Bear Complex:

Check out the video below:

The Bear Complex is a great workout!!!! It touches base on manylifts that we perform in Crossfit and is a great opportunity to work on technique.

Or pick a workout from this last week

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June 22, 2009

Going Heavy Tomorrow!

Team workouts today were great!!!!!!!!!!!!!!!! Thank you for everyone that came in and worked hard!!!!

Workout for Tomorrow:

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090504.

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June 21, 2009

Start your week off Right!!!

Workout for Tomorrow:

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups


If I decide: Team Workout to be decided on the spot

Every week I am going to make an effort to have a team workout. This is a great opportunity to get to know each other better, push each other, and push yourself. I love team workouts, you feel obligated to not let your team down so you work as hard as you possibly can.




Results from Today: