Month: May 2011

2011-05-21 Open Gym, Foundations, Free Saturday

Post author By CrossFitMGM
Post date May 20, 2011

Saturday Schedule
Note: Operating hours for Saturdays are now 8:00 – 11:00 a.m.

8:00 – 10:00 a.m.
FOUNDATIONS
This is the start of week 3 of 3. Our next Foundations class starts June 4.

8:00 – 11:00 a.m.
OPEN GYM
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

10:00 a.m.
SPRING SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. If you plan to work out, be sure to wear comfortable clothes and shoes and bring your water bottle. You’ll be moving around and breaking a sweat.

CrossFit Workouts

2011-05-20 WOD

Post author By CrossFitMGM
Post date May 19, 2011

AMRAP – 20 Minutes:
– 5 Pullups (C2B)
– 10 Wall Ball (20#/14#)
– 15 KB Swing (24kg/16kg)

Mobility WOD

Beyond the Whiteboard

Tags KB Swing, Pullup, Wall Ball

Underground Strength Workouts

2011-05-19 WOD

Three Rounds
1a. 20 Box Jump (24″/20″)
1b. Calf Stretch (1 minute each)

Three Rounds
2a. 20 GHD Situp
2b. Couch Stretch (1 minute each)

Two Rounds
3a. Max Strict Pullup
3b. 5 KB Press (each arm)
3c. 5 KB Row (each arm)
3c. Max Pushup
3d. 5-way Shoulder Stretches (30 seconds each stretch)

Two Rounds
4a. 30 Hip Extension
4b. Glute/Ham Stretch on Box

Finisher:
10 Minutes of Foam Rolling

Tags Box Jump, Hip Extension, Press, Pullup, Pushup, Row, Situp

CrossFit Workouts

2011-05-18 WOD

Post author By CrossFitMGM
Post date May 17, 2011

“The Chief”
AMRAP – 3 Minutes:
– 3 Power Clean (135#/95#)
– 6 Pushup
– 9 Air Squat

Rest 1 Minute, complete 5 times.

Mobility WOD

Beyond the Whiteboard

Tags Clean, Pushup, Squat, The Chief

Underground Strength Workouts

2011-05-17 WOD

10-to-1 for QUALITY:
– Standing Dumbbell Inverted Cross (45#/25#)
– Bulgarian Dips

For Time:
– 100 Tuck-Ups

Mobility WOD

Videos

Standing Dumbbell Inverted Cross

Details at GymnasticsWOD

Bulgarian Dips

Details at GymnasticsWOD

Tuck-Ups

Details at GymnasticsWOD

Tags Ring Dip

CrossFit Workouts

2011-05-16 WOD

Post author By CrossFitMGM
Post date May 15, 2011

“Nancy”
Five Rounds for Time:
– 400m Run
– 15 Overhead Squats

Mobility WOD

Beyond the Whiteboard

Tags Nancy, Run, Squat

Workouts

“Breathe” Video

“BREATHE” from Paul Schneider on Vimeo.

This Crossfit inspired piece is an experiment in sound, small moments, dynamic build and human intensity.

It’s a race against the clock that we all must face, and a reminder to breathe, because you can.

Main piano track is Fugitif 1 by Swod: http://bit.ly/jGkUvc

Directed & Shot: Paul Schneider (http://www.helloandcompany.com/commercials/paul-schneider)
Edit: Andrew Maggio (http://www.framecycle.com)
Sound Design: Paul Schneider & Andrew Maggio
twitter: @lettershome

Community Events Workouts

2011-05-14 Open Gym, Foundations, Free Saturday

Post author By CrossFitMGM
Post date May 13, 2011

Saturday Schedule
Note: Operating hours for Saturdays are now 8:00 – 11:00 a.m.

8:00 – 10:00 a.m.
FOUNDATIONS
This is the start of week 2 of 3. Our next Foundations class starts June 4.

8:00 – 11:00 a.m.
OPEN GYM
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

10:00 a.m.
SPRING SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. If you plan to work out, be sure to wear comfortable clothes and shoes and bring your water bottle. You’ll be moving around and breaking a sweat.