Jeff was the trainer today. Warm Up: Skip rope (2, 1, 1, 1, 2, 1, 1, 1, 2, 1, 1, 1, 2, etc) Dynamic Stretches 10 Push ups 10 Squats 10 Ab mat sit ups 10 Pull ups 10 Kettle bell swings (55lb.) W.O.D.: For Time 200 Squats 20 Muscle-ups Modified M-U 1 for 1 … Continue reading Day 32 – CrossFit (Muscle Ups)

Stacey was the trainer today Buy In: Deadlift 35% of max x 5 reps (115lbs.) 45% of max x 5 (145lbs.) 55% of max x 5 (175lbs.)   Note: This begins the 4th week of our linear progressions. This week is going to feel exremely light compared to the previous weeks. This is by design. … Continue reading Day 31 – CrossFit (Farmer’s walk)

Today was an amazing day. I have never ever participated in such an extreme physical competition. I began CrossFit at BTB Fitness on January 31st. After a weeks worth of Dynamic Training, I have tried to continue as much as possible. I know I am a newbie and still do workouts at scaled levels. I … Continue reading Garage Games / Three’s Company – RESULTS!!

Took the day off yesterday. Ready for today! Jeff was the trainer today. Warm Up: Buy In: Back Squat Skip Rope and Dynamics 65% of max x 5 reps (135lbs) 75% of max x 3 (165lbs.) 80% of max x max reps (195lbs x 5 rep) W.O.D.: Cash Out: 3 rounds for time of: Run 400 meters … Continue reading Day 30 – CrossFit

Well, this saturday will be my very first CrossFit competition. I am really excited. I am a newbie (barely 1 month into CrossFit) but I know I will be able to do the "Scaled" WOD's. Here is the list of the WOD's - I hope they stick with this. I will be doing the men's … Continue reading Three’s Company (Garage Games)

Stacey was the trainer Warm Up: Buy In: Shoulder Press Skip rope Dynamics 65% of max x 5 reps - 85lbs. 75% of max x 3 - 95lbs. 80% of max x max reps - 115lbs. x 4 W.O.D.: Cash Out: For seven rounds, working in intervals of 30 seconds of work followed by 10 … Continue reading Day 29 – CrossFit

Giovanni was the trainer today Warm Up: Skip Rope (getting better a double unders but not there yet) Dynamics pvc overhead squat (practice) W.O.D. AMRAP 20 min Run 400 meters 15 Pull-ups 15 OHS 75/45 Results: Not Rx - 4.333 rounds Band pull ups and 45lb bar  

Stacy was the trainer today. She looks like she's ready to pop - lol Warm Up: Buy In: Deadlift 65% of max x 5 reps (155lbs.) 75% of max x 3 (175lbs.) 80% of max x max reps (205lbs. x 6)   W.O.D.: For Time Anne Bourlioux Cash Out: 2 rounds for time of: Row … Continue reading Day 27 – CrossFit (Anne Bourlioux?)

Des was the instructor today. Warm Up: 400 meter run Dynamics 10 push ups 10 squats 10 back extentions 10 dips 10 pistols (I hate these) 10 kettle bell swings W.O.D.: Behind the neck jerks: 1-1-1-1-1-1-1-1-1-1 Warm up using light weight, then work up to 1 rep maximum load. You have 10 singles to complete. … Continue reading Day 26 – CrossFit (Behind the neck)

Michael Shoenig, my Dynamic coach, was the trainer today. It was good to see him Warm Up: 400 meter run Dynamic Stretches Grape Vine (twists) Inch worm, burpee, with a hurdle jump Over under hurdle W.O.D.: "Chelsea" 5 Pull Ups 10 Push Ups 15 Air Squats One round on the minute- for 30 minutes. How long … Continue reading Day 25 – CrossFit (Chelsea)