Wednesday 3/31/2010

WU- 200m Row 10 Burpees

WOD-Clean 5-5-5-5-5 reps

CO- Work on Kipping Pull-ups

3/30

Mike 14:41

Rob 15:04

Deb 16:56

Phil 20:30

Julie 24:10

Nick 20:19

Doreen 11:03

Bill 13:50

Paul 23:26

Tuesday 3/30/2010

WU- 20 wallball, situps, squats

WOD- 5 Rounds

30 Kettlebell Swings

30 Box Jumps

You have a 15 min cap on the workout. If you go over the time limit there is a 50 knees to elbow penalty.

CO- Rope Climbs

3/29

Mike 13:25

Phil 16:24 Rx

Rob 8:52 Rx

Julie 18:40

Deb 7:16

Nick 5:53 Rx

Alicia 9:20

Paul 12:09 Rx

Monday 3/29/2010

WU: Max weight jerk

WOD: 100 push-ups, every time you rest with your chest/knees on the floor you must run 200 m.

CO: Tabata squats

Congratulations to Bill and Ken on their CrossFit Endurance Certification!

Sunday 3/28/2010

WU: Run 400 m

WOD: Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

CO: Max Ring Dips x3

Saturday 3/27/2010

10 mins max reps, consisting of the following stations:

4 minutes - Thruster 95/70 lbs
3 minutes - KB Swing 55/30 lbs
2 minutes - Power Cleans 95/70 lbs
1 minute - Burpees

Post reps to comments.

The Pussification of America by Zach Even-Esh

Friday 3/26/2010

WarmUp- Burgener

WOD- 4 Sets of the following:

200M Run (85% of max)

rest :30

200M Run

rest :30

200M Run

rest 3:30

CO- Handstand Holds

Caveman Diet Growing Followers - ESPN

3/25

Mike 75 lb

Lee 165 lb

Janay 125 lb

Matt 185 lb

Rob 115 lb

Deb 65 lb

Thursday 3/25/2010

WarmUp-10 Pull-ups, push-ups, sit-ups, squats

WOD- Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes.

*Complete Power Cleans around 85% of 1 RM

*For every rep not completed, perform 1 burpee

CO- 2 min squat max

-3/24 Times

Julie 8:18

Janay 9:27 Rx

Kara 7:46

Bill M 8:40 Rx

Ken 8:26 Rx

Mike 10:19 Rx

Phil 8:18 Rx

Deb 9:36 Rx

Doreen 8:45 Rx

Bill H 6:47

Rob 7:06 Rx

Wednesday 3/24/2010

Warmup- 3rnds

10 wallball

10 step lunge

WOD- "Karen"

150 Wallballs

CO- 2 min. Pushup max

Lonie Paxton - Denver Broncos

Announcements:

Buckley CrossFit is looking for donations for the upcoming 2010 NFL Draft & Bowling Bash, hosted by Denver Broncos player Lonie Paxton. The members who can raise the most money will win the opportunity to bowl with an NFL Player and Wounded Hero. Money must be turned in by April 10th. www.prolinksports.net/events_15.php.

The Paleo/Zone Seminar will be held April 10th at 12:00 pm

Buckley CrossFit will also be participating in the Boulder Boulder. You can sign in at the gym.

Tuesday 3/23/2010

Warm-up: Burgener

WOD: Max Weight Snatch

CO: 3 Sets of

20 GHD Sit-ups

20 Hip Extensions

Post Weight to comments.

Thanks for the hole in the wall Mike!

3/22

Mike 8

Janay 10

Paul 10

Matt 9 Rx

Lee 6 Rx

Kara 12

Bill H 9

Julie 10

Doreen 10

Christine 11

Rob 11

Monday 3/22/2010

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Bill 6 rnds 72 Body Rows

Paul 7 rnds 65 Pull-ups

Mike 5 rnds 77 Pull-ups

Deb 5 rnds 59 Pull-ups

Sunday 3/21/2010

"Nicole"

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.

Enlarge image

Salt

Read "The (Political) Science of Salt" by Gary Taubes, The National Association of Science Writers.

3/20

Danielle 6:08

Bill H 6:20

Mike 7:03

Doreen 10:42

Deb 10:53

Ken 11:19

Bill M 11:31 Rx'd

Haley 6:03

Lauren 8:06

Will 5:07

Heidi 7:30

Justin 8:33

Thad 8:51

Julie 13:00

Saturday 3/20/2010

From the AL/TN/MS sectionals

For time:
12 Deadlifts - 275/165lbs
40 Wall balls - 20/10lbs
9 Deadlifts - 275/165lbs
30 Wall balls - 20/10lbs
6 Deadlifts - 275/165lbs
20 Wall balls - 20/10lbs
3 Deadlifts - 275/165lbs
10 Wall balls - 20/10lbs

Post time to comments.

3/19

Paul 8:18

Lee 8:24

Bill 6:34

Ken 8:11

Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips

Post time to comments.

Enlarge image

Functional strength is the successful application of force along productive lines. Here, Nicole demonstrates that she can lift more weight for more reps overhead than a seemingly "stronger" and much larger gentleman. Widely held distinctions between strength and technique are less clearly drawn in practical application.

Thursday 3/18/2010

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

3/17

Phil 15:39

Deb 16:09

Paul 15:43

Kara 27:08

Mike 12:01

Wednesday 3/17/2010

Happy St. Patrick's Day

Run 400 m

30-20-10

Burpees

Kettlebell swings

Run 400 m

Post time to comments.

Enlarge image

3/16

Deb 12:48

Kara 15:50

Mike 17:22

Rob NFT

Phil 18:25

Tuesday 3/16/2010

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

3/15

Phil 325-225-345-225-355-215

Paul 245

Janay 265

Julie NFW

Lee 315-225-335-225-405-225

Rob NFW

Kara 125-85-125-55-105-55

Monday 3/15/2010

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

3/14 scores

Mike 14 @ 45

Deb 8 @35

Bill 8 Rx

Will 12 @ 15

Paul 6 @ 45

Rob 13 @ 45

Ken 9 Rx

Janay 5 Rx

Julie NFT

Sunday 3/14/2010

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps

Post rounds completed to comments.

3/13

Phil 33:04

Danielle 35:42

Kara NFT

Lee 29:33

Mike32:57

Deb 35:08

Saturday 3/13/2010

Report to Buckley CrossFit for mission

3/12 scores

Phil 8/4/8/11

Lee 0/9/5/6

Janay 10/6/10/11

Rob 3/4/7/10

Kara 5/3/5/9

Danielle 4/10/10/11

Friday 3/12/2010

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Thursday 3/11/2010

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Enlarge image

AET 3 Masciopinto, AST 3 Baker and AST 1 Lyon. US Coast Guard Air Station Detroit.

Phil 22:15

Matt 13:14 Rx

Rob 14:52 115#

Kara NFT

Doreen 14:26 85#, Knees

Wednesday 3/10/2010

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

Janay 10:45 55#

Phil 12:12 Rx

Matt 5:59 Rx

Bill 9:21 Rx

Ken 9:57 Rx

Doreen 7:34 15#

Jaclyn 11:01 55#

Tuesday 3/9/2010

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Post time to comments.

Monday 3/8/2010

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Sunday 3/7/2010

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Saturday 3/6/2010

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

Even on vacation Mike finds a CrossFit and goes hard!

Friday 3/5/2010

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Thursday 3/4/2010

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Wednesday 3/3/2010

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post your rounds completed to comments.

Tuesday 3/2/2010

135 lb Squat clean, 10 reps
50 Sit-ups
135 lb Squat clean, 8 reps
40 Sit-ups
135 lb Squat clean, 6 reps
30 Sit-ups
135 lb Squat clean, 4 reps
20 Sit-ups
135 lb Squat clean, 2 reps
10 Sit-ups

Post time to comments.