November & December Focus: Olympic Weightlifting

It’s that time of year again folks: Oly Month! Whether you love it or hate it, our hope is that you will improve enough by the end of these two months that you love it, or love it even more.  We kickoff November by testing our Olympic Total.  After that, we will build our technique by starting with light weights and performing heavier volume of lighter percentages, along with various complexes and drilling positions.  As the two months progress, we will get progressively heavier and perform fewer reps, and fewer complexes.  At the end of the two months, we will test again and see how much progress everyone has made.

Intensity will be focusing on explosive hip power and advanced KB and DB movements so that they can get in on the fun too!

Twenty Minutes of Fun

On Wednesday we asked folks to endure a twenty minute metcon, and challenged them to wear a weight vest while doing it! A few folks were crazy enough to add the vest — including EJ & N8, who made this…

Team Races

We had four teams compete against each other in Wednesday’s Bootcamp – two smaller teams of two folks each, and two larger teams (six vs. five). In the small team competition, Kim & Kaytie earned bragging rights for the day…

Engine No. 8

“Engine Number 8” is a fun little WOD where the rest is built in, making it a great way to keep the intensity up for the entire workout and get a few extra reps in. WOD 1 “Engine Number 8”…

Six Rounds

Tuesday’s conditioning workout was a little more challenging than I had anticipated — I saw a lot of folks scaling mid-workout. When this happens, though, it’s not necessarily a bad thing; it means that people are checking their egos at…

Broad Jump Burpees!

On Monday, we brought back the Broad Jump Burpee for our second Bootcamp workout. As if regular Burpees weren’t bad enough! Burpees and their many variations… love ’em, or love to hate ’em? Post to comments! WOD 1 As many…

Cleans and a Tabata

We worked on the Clean on Monday, and Rahul passed his form check and started working on the full clean. Nice job, R-Kom! Warmup Rolling Joint Prep Kettlebell Warmup Congrats to Marc L, Rahul & J$$$ for moving up in…

A Sellout Tabata

The Tabata Style of workout is designed to be done at a sprint pace, with intervals of 20 seconds of work followed by 10 seconds of rest. In a sellout Tabata, you’re asked to go all out for every interval…

Fight Gone Bad!

We hit two versions of the CrossFit classic workout “Fight Gone Bad” over the weekend – not only did our regular CrossFit class hit this benchmark on Sunday, our Advanced crew also tackled the “Championship Edition” on Saturday morning. The…

Overhead Squats & Racked Lunges

We had some fun with the Overhead Squat on Saturday, with beginners working on a 5-rep max while the more advanced folks tried to hit a new PR at 1 rep. Then we worked the legs a little more with…

Team Training

On Saturday we welcomed Doug & Flavia to their first Bootcamp workout – hope you enjoyed it! We started out with a Team Workout, and the teams got a little creative on the scoreboard… let me know if you can…