CrossfitHeights

Preparing You For The Unknown

Today Colette told me a funny story that I thought I should pass on.  Last year (pre crossfit) Alison and her husband Ryan went to put their hard top onto their jeep for the winter, both of them really struggled and actually thought they me need a third person to help.  This year was a completely different story after 6 months of crossfit training, they easily threw on the hard top with very little trouble, they were both amazed with the strength they have gained.  That's the thing about crossfit it will get you stronger to be prepared for every day life situations.  Sit back Ryan next year Alison will snatch the hard top onto the Jeep all by herself.

Thursday's WOD

Strict Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Cool Down

Jumping Pull ups 100 75 50

Advanced • Intermediate • Foundational

Where am I ????

Mark Hardy is one of our newest members at Crossfit Heights and has learned first hand the saying "Crossfit, mess you up" is all too real. It is always great to see our new members really enjoying what Crossfit Training can do for them. Never again will anyone that has tried a Crossfit WOD say you can't get anything out of a 10 minute workout. Mark will be one of the first to tell them otherwise. Great job Mark, keep it up.

Tuesday's WOD

3 Deadlifts ( 275 lbs men/ 135 lbs women, 315 lbs men/165 lbs women)

5 Clapping Push Ups

15 Weighted Sit Ups

Rounds 10-8-6

Cool Down

10 Strict dips, 10 Strict Pull Ups, 10 Hand Stand Push Ups
 

Where am I ????

Mark Hardy is one of our newest members at Crossfit Heights and has learned first hand the saying "Crossfit, mess you up" is all too real. It is always great to see our new members really enjoying what Crossfit Training can do for them. Never again will anyone that has tried a Crossfit WOD say you can't get anything out of a 10 minute workout. Mark will be one of the first to tell them otherwise. Great job Mark, keep it up.

Tuesday's WOD

3 Deadlifts ( 275 lbs men/ 135 lbs women, 315 lbs men/165 lbs women)

5 Clapping Push Ups

15 Weighted Sit Ups

Rounds 10-8-6

Cool Down

10 Strict dips, 10 Strict Pull Ups, 10 Hand Stand Push Ups
 

The King of Range of Motion

Dave shows why he is the "KING" of range of motion. No matter what workout comes Dave's way you know you never have to worry about his range of motion or cutting corners. Dave has incredible pride in every lift he does. He continues to impress me on every workout and at times I wish I was more like him. Keep up the great work dave, you are a real inspiration.

Tuesday's WOD

Squats

Double Unders

200-150-100

Brake up as needed and triple the number if you can't do Double Unders.

CD

Row 1000 Meters

The King of Range of Motion

Dave shows why he is the "KING" of range of motion. No matter what workout comes Dave's way you know you never have to worry about his range of motion or cutting corners. Dave has incredible pride in every lift he does. He continues to impress me on every workout and at times I wish I was more like him. Keep up the great work dave, you are a real inspiration.

Tuesday's WOD

Squats

Double Unders

200-150-100

Brake up as needed and triple the number if you can't do Double Unders.

CD

Row 1000 Meters

Modivation

 

Mindi and Lora workout side by side which is just another reason Crossfit Training works so well. If your working out by yourself there's no way you can truly push yourself. There's only one way to do that and that is with good old fashion competition. Lucky for one of these ladies they get another chance today to see if they are up to the challenge to stay rep for rep with the other. Great Job Ladies, keep up the great work.

 Monday's WOD

Weighted lunges down and back one time to start, Then:

5 Clean and Jerks

10 Overhead squats

15 Push Press

20 Toes to Bar (K2E can be substituted if you cannot do TTB)

Recommended weight 95lbs for men/65lbs for women

Rounds 4-3-2

Cool Down

Jump rope

300-200-100

Modivation

 

Mindi and Lora workout side by side which is just another reason Crossfit Training works so well. If your working out by yourself there's no way you can truly push yourself. There's only one way to do that and that is with good old fashion competition. Lucky for one of these ladies they get another chance today to see if they are up to the challenge to stay rep for rep with the other. Great Job Ladies, keep up the great work.

 Monday's WOD

Weighted lunges down and back one time to start, Then:

5 Clean and Jerks

10 Overhead squats

15 Push Press

20 Toes to Bar (K2E can be substituted if you cannot do TTB)

Recommended weight 95lbs for men/65lbs for women

Rounds 4-3-2

Cool Down

Jump rope

300-200-100

Under The Watchful Eye

Lately there have been several new foundations going on at crossfit heights.  It has been great to see Tim grow into a great crossfit trainer.  He has truly become an asset to crossfit heights, always demanding perfect technique from his clients.  Thanks Tim for all your hard work.

Friday's WOD

"Angie"

100-50-25 pull ups

100-50-25 push ups

100-50-25 sit ups

100-50-25 air squats

You must complete the reps of one movement before moving on to the next movement.

Cool Down

Push Press 30-25-20 

Under The Watchful Eye

Lately there have been several new foundations going on at crossfit heights.  It has been great to see Tim grow into a great crossfit trainer.  He has truly become an asset to crossfit heights, always demanding perfect technique from his clients.  Thanks Tim for all your hard work.

Friday's WOD

"Angie"

100-50-25 pull ups

100-50-25 push ups

100-50-25 sit ups

100-50-25 air squats

You must complete the reps of one movement before moving on to the next movement.

Cool Down

Push Press 30-25-20 

Getting Rid OF The Band

 
 

I have been very impressed lately with Tamarraw's commitment to get rid of her pull up band.  She has been spending extra time at the gym trying to master the kipping pull up.  I know she is very anxious to complete a WOD with pull ups in it, unmodified.  Keep it up Tamarraw I can tell you will be there very soon.

Thursday's WOD

Snatch

1-1-1-1

3-3-3-3

5-5-5-5

Cool Down

Row 500, 25 double unders, Row 500, 25 Double Unders