CrossfitHeights

Endurance

Brett cranks through his thrid set of dips and just above him is one of the 10 elements of fittness which just happens to be to one of the biggest elements we used today. Great job Brett, glad to have you back from Iowa.

Holiday Hours:  Thanksgiving Day, Thursday 9:30 am class ONLY!   Friday classes will be normal.

Announcement: The benchmark workouts might start changing days!  Who knows what day the next one will be on?  Also, their might be multiple benchmarks in a week too!

Tuesday WOD

Double Unders (or triple number of regular jumps)

Sit ups

50 - 40 - 30 - 20 - 10

So...Red does 50 Double unders, 50 Sit ups then...40 40 ..all the way down to 10 10 Done.  Blue starts at 40 and goes down.  Green at 30.

Cool Down

Wall Walks 

10 • 10 • 10

Advanced • Intermediate • Foundational

 

Endurance

Brett cranks through his thrid set of dips and just above him is one of the 10 elements of fittness which just happens to be to one of the biggest elements we used today. Great job Brett, glad to have you back from Iowa.

Holiday Hours:  Thanksgiving Day, Thursday 9:30 am class ONLY!   Friday classes will be normal.

Announcement: The benchmark workouts might start changing days!  Who knows what day the next one will be on?  Also, their might be multiple benchmarks in a week too!

Tuesday WOD

Double Unders (or triple number of regular jumps)

Sit ups

50 - 40 - 30 - 20 - 10

So...Red does 50 Double unders, 50 Sit ups then...40 40 ..all the way down to 10 10 Done.  Blue starts at 40 and goes down.  Green at 30.

Cool Down

Wall Walks 

10 • 10 • 10

Advanced • Intermediate • Foundational

 

Doing the Impossible

Daren gives us evidence that Crossfit Training allows you to do the impossible. Here is a photo of the much talked about but never seen "No legs Push-ups" Only elite crossfit athletes like Daren can make this look so easy. Great Job Daren.

Monday

10 R Arm DB Thrusters

10 L Arm DB Thrusters

20 Jumping Push ups (new)

10 R Arm DB Power Snatch

10 L Arm DB Power Snatch

20 Dips

3 • 2 • 1 Rounds

Cool Down

Wall Squats

start about twelve inches away from a wall then with both hands on the wall palms down and elbows straight, then squat.  Move your toes closer to the wall after each squat.

30 • 30 • 30 reps

Advanced • Intermediate • Foundational
 
 

Doing the Impossible

Daren gives us evidence that Crossfit Training allows you to do the impossible. Here is a photo of the much talked about but never seen "No legs Push-ups" Only elite crossfit athletes like Daren can make this look so easy. Great Job Daren.

Monday

10 R Arm DB Thrusters

10 L Arm DB Thrusters

20 Jumping Push ups (new)

10 R Arm DB Power Snatch

10 L Arm DB Power Snatch

20 Dips

3 • 2 • 1 Rounds

Cool Down

Wall Squats

start about twelve inches away from a wall then with both hands on the wall palms down and elbows straight, then squat.  Move your toes closer to the wall after each squat.

30 • 30 • 30 reps

Advanced • Intermediate • Foundational
 
 

What's Next

As Dave Strugles with the weight Zoe steps up and pulls 365lbs off the ground like it was nothing. She moved so fast I only got the before photo. Look at the intensity in her face right before she destroys this weight. Great Job Zoe!

Obstical Course Friday

For this WOD you will need to get in teams of two (find someone at your fitness level) and finish each station before moving on to the next.

Try and set up all the equipment in one line across the gym.

1st Station 10 Clean and Jerks

2nd Station 15 DB lunges

3rd Station 20 Pull Ups

4th Station 25 Box Jumps

5th Station 30 Sit ups

Sprint Back to Station 1!

AMRAP in 20 minutes
 

Cool Down

Row 500 meters as Hard and Fast as you can.

 

What's Next

As Dave Strugles with the weight Zoe steps up and pulls 365lbs off the ground like it was nothing. She moved so fast I only got the before photo. Look at the intensity in her face right before she destroys this weight. Great Job Zoe!

Obstical Course Friday

For this WOD you will need to get in teams of two (find someone at your fitness level) and finish each station before moving on to the next.

Try and set up all the equipment in one line across the gym.

1st Station 10 Clean and Jerks

2nd Station 15 DB lunges

3rd Station 20 Pull Ups

4th Station 25 Box Jumps

5th Station 30 Sit ups

Sprint Back to Station 1!

AMRAP in 20 minutes
 

Cool Down

Row 500 meters as Hard and Fast as you can.

 

The Real Reason most of us do Crossfit

If these little guys don't make you want to stay in the best shape posible then nothing will. 
 

Thursday's WOD

Deadlifts

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.mov

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.mov

Try and rest about 3 to 5 minutes between attempts. Work out with someone your own fittness level and increasing weight each attempt. If you don't finish all reps that set does not count. Lower the weight and try again. Don't count the first few sets, think of them as warming up. Red singles out because that will allow for the heaviest possible load. Green does most reps so the weight will not go up as high. If you still feel like you didn't do enough of a workout after your sets then you did not try hard enough.

Example:
225 rest 255 rest 295 rest 330 rest 375

1-1-1-1-1, 3-3-3-3-3, 5-5-5-5-5

Cool Down

Row 500 meters

50 Double Unders or 150 Single Jump Ropes

2 Rounds

Get a Friend to sign up at Crossfit Heights and receive $25.00 off your next TWO months.......

All Huber and Vandalia residents get FREE Crossfit training for the next six weeks.......
 

The Real Reason most of us do Crossfit

If these little guys don't make you want to stay in the best shape posible then nothing will. 
 

Thursday's WOD

Deadlifts

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.mov

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.mov

Try and rest about 3 to 5 minutes between attempts. Work out with someone your own fittness level and increasing weight each attempt. If you don't finish all reps that set does not count. Lower the weight and try again. Don't count the first few sets, think of them as warming up. Red singles out because that will allow for the heaviest possible load. Green does most reps so the weight will not go up as high. If you still feel like you didn't do enough of a workout after your sets then you did not try hard enough.

Example:
225 rest 255 rest 295 rest 330 rest 375

1-1-1-1-1, 3-3-3-3-3, 5-5-5-5-5

Cool Down

Row 500 meters

50 Double Unders or 150 Single Jump Ropes

2 Rounds

Get a Friend to sign up at Crossfit Heights and receive $25.00 off your next TWO months.......

All Huber and Vandalia residents get FREE Crossfit training for the next six weeks.......
 

Who needs shorts

Chad found himself without shorts during yesterday's WOD but without hesitation, he set up his equipment and busted out a great time. Crossfit is about working hard and having fun doing it. It's not about how we look while we workout, it's all about the workout and how much intensity we can put into it.

Wednesday Benchmark

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

"JT"

Handstand Push-ups

Ring Dips

Push ups

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

Cool Down

Back Squat

30-30-30

 

Get a Friend to sign up at Crossfit Heights and receive $25.00 off your next TWO months.......

Don't Forget,we are having FREE Saturday Classes every weekend at 9:00AM

 

Who needs shorts

Chad found himself without shorts during yesterday's WOD but without hesitation, he set up his equipment and busted out a great time. Crossfit is about working hard and having fun doing it. It's not about how we look while we workout, it's all about the workout and how much intensity we can put into it.

Wednesday Benchmark

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

"JT"

Handstand Push-ups

Ring Dips

Push ups

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

Cool Down

Back Squat

30-30-30

 

Get a Friend to sign up at Crossfit Heights and receive $25.00 off your next TWO months.......

Don't Forget,we are having FREE Saturday Classes every weekend at 9:00AM