Friday, March 30, 2012

No Kettlebell Classes Saturday, March 31st

Just a reminder that classes are canceled tomorrow morning.  My wife and I will be competing in the Equinox Open powerlifting competition.  Yvette will be lifting around 9am, and I should be lifting around 10:30-11am. Our portion of the event should be completed between 9am-12noon.  For anyone wishing to come watch us perform, here is the address location:

CrossFit Diesel
9520 Gerwig Lane, Suite T,
Columbia, MD 21046
(We are located in the back of the building, behind "eventEQ")



Friday, March 23, 2012

WOD- Max Effort 1 Repeat


3 Rounds of Max Weight (Ramp up the load each set)

Turkish Getup: 1 rep max
Bottom-up Clean and Press: 5 rep max (each side)
Suitcase Deadlift: 10 rep max (each side)

Compare with: 12/30/11

Friday, March 16, 2012

WOD- Cardio 6 REPEAT

AMRAP (as many reps as possible for each exercise in the given time frame prescribed.)

Turkish Getups- 5 minutes (prescribed weight: 35# male/ 8k female)

Clean and Press - 5 minutes (prescribed weight: 35# male/ 8k female)

Snatches -  5 minutes (prescribed weight: 35# male/ 8k female)

Compare to 12/22/11

Friday, March 9, 2012

WOD- Max Effort 5 REPEAT

You will have approximately 30 minutes to complete the 4 exercises below.  Your goal is to achieve the request repetition maximum (RM) for each exercise, on each arm, before moving onto the next exercise.  It should take you less than 5 sets to achieve the highest weight possible for each RM task.  Record the heaviest weight you used for the requisite RM prescription.

Bottom Up Turkish Getup - 1 RM

Bottom Up Clean and Press- 3 RM

Push Press - 3 RM

2 Hand Swing - 20 RM

Compare to: 1/13/12

Friday, March 2, 2012

WOD- Cardio 5 REPEAT

Descending Ladder ( Record time to completion and weight used)

Turkish Getup - 1 rep each set on each side

             Followed by:

1 Arm Snatches - 10, 9, 8,....1 reps

Directions: Start on your back. Use turkish getup to stand up, perform your 10 snatches, then leave the bell up on the 10th snatch.  Return to the ground, reversing your turkish getup.  Switch sides, repeating the same sequence.  When you return to the first side, once you are standing, you will only perform 9 snatches, then go back down to the ground.  You will continue in the descending pattern until you end with 1 turkish getup and 1 snatch on each arm. 

Compare to 11/25/11