No Excuses CrossFit

Thursday, February 23, 2012

lkoller — Thu, 23 Feb 2012 01:00:07 +0000

5 Rounds For Time:
5 Burpee Box Jumps (36/30)
100 meter Sprint

Core:
5 Rounds
5 Knees to Elbows
5 Pirouette Jump Threw
5 GHD Sit-Ups

“If you care enough for a result, you will most certainly attain it.”
- William James

“My CrossFit Story: Scott Horton“, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Brisbane by Again Faster Equipment – video [wmv] [mov]

POWER + SPEED

Oly – February 22, 2012

lkoller — Wed, 22 Feb 2012 01:05:30 +0000

Lift:
Power Snatch
3 55%
2 80%
1 82%
1 82%
1 82%
Power Clean and Jerk
2 55%
1 75%
1 80%
1 80%
1 80%

Metcon:
10min AMRAP
5 Handstand Push-Ups
10 Burpees
15 Lunges

Wednesday, February 22, 2012

lkoller — Wed, 22 Feb 2012 01:00:05 +0000

REMINDER: We are hosting the CrossFit Open WODS on Saturday – all class times.
Please sign up early online for class so we can prepare for you.

For Time:
10 Kettle Bell or Dumb Bell Ground to Over Head (2×55/2×35)
9 Muscle Ups
10 Double Unders
8 Kettle Bell or Dumb Bell Ground to Over Head (2×55/2×35)
7 Muscle Ups
10 Double Unders
6 Kettle Bell or Dumb Bell Ground to Over Head (2×55/2×35)
5 Muscle Ups
10 Double Unders
4 Kettle Bell or Dumb Bell Ground to Over Head (2×55/2×35)
3 Muscle Ups
10 Double Unders
2 Kettle Bell or Dumb Bell Ground to Over Head (2×55/2×35)
1 Muscle Up
10 Double Unders

“The Swing: Body Awareness in the Set-Up” with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

CrossFit Apex Plans for the Open – video [wmv] [mov] [HD mov]
Register for the Open here.

WOD Demo with CrossFit Fury – video [wmv] [mov]

Atlas Stones…fun times!

RunFit – February 21, 2012

lkoller — Tue, 21 Feb 2012 02:00:10 +0000

XWOD: Stamina Challenge
6x 400m with 1:00 recovery

RSS: Tabata
Donkey Kicks (or Handstand Holds)
Med Ball Jump Lunge Twist
Atomic Sit ups

Location:No Excuses Gym

Tuesday, February 21, 2012

lkoller — Tue, 21 Feb 2012 01:00:40 +0000

10 Rounds For Time:
15 Dead Lifts (135/95)
15 Push-Ups

Main Site WOD: Jan 7, 2012

Gymnastics skill ladder at the Sac-Town Throwdown.

“CrossFit Kids Trainer Course: The Three Pillars” with Todd Widman by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Rocks by Again Faster Equipment – video [wmv] [mov]

Show those ears

Oly – February 20, 2012

lkoller — Mon, 20 Feb 2012 01:05:41 +0000

Lift:
Snatch
1 80%
1 85%
1 80%
1 85%
1 85%
1 90%
Clean and Jerk
1 80%
1 85%
1 80%
1 80%
1 85%
1 90%

Metcon:
Every Min On the Min For 13min Perform:
1 Burpee Pull-Up
2 L-Pull-Ups
3 Strict Pull-Ups
4 Kipping Pull-Ups

Monday, February 20, 2012

lkoller — Mon, 20 Feb 2012 01:00:19 +0000

Death By 10 meters
or
Death By Cal Row

Core:
Death By Russian Twist (35/25 slam ball) 1 each side is 1rep

“The greatest things ever done on Earth have been done little by little.”
- William Jennings Bryan

“A Correlate Test for Hip Flexibility” with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

“Hitch Is Hooked“, free CrossFit Journal article by Mike Warkentin.

Block Making in Kenya – video [wmv] [mov]

Dedication! Cheering on our team in the freezing cold!

Sunday, February 19, 2012

lkoller — Sat, 18 Feb 2012 22:00:09 +0000

Sunday Fit Play Group @ 10:00 am

Helen
3 rounds for time of:
400M run
21 KBS 55/35
12 pullups

Hugo (no time limit)
400 meter Run
21 Pull-Ups
21 Kettle Bell Swings (55/35)
21 Box Jumps (24/20)

Core Challenge
3 rounds for time of:
20 Side Dip, Knee Lift (10 ea side)
20 Star Crunch
20 Sandbag/Medball Shovel (10 ea side)

Saturday, February 18, 2012

lkoller — Sat, 18 Feb 2012 01:00:47 +0000

TEAM NASCAR
2 person Team
15min AMRAP
1 Teammate will perform a Kettle Bell Sumo Dead Lift High Pull (70/55) while the other runs 200meter. Once the Runner is done the Teammates will switch. This keeps going until the 15mins are up, you will be counting the number of Kettle Bell Sumo Dead Lift High Pulls as the score. The twist is that on the top of every min both teammates have to stop what they are doing and perform 5 Burpees each. If you are the runner and you get back to the Kettle Bell and your teammate is still performing burpees then you have to wait till they are done before you can start the Sumo Dead Lift High Pull.

KB SDHP Technique:

Friday, February 17, 2012

lkoller — Fri, 17 Feb 2012 01:00:14 +0000

Angie
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Butterfly Pull up Technique, by Chris Spealler

“Quick Fixes to Improve Rowing” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Woodbridge – video [wmv] [mov] [HD mov]

Thursday, February 16, 2012

lkoller — Thu, 16 Feb 2012 01:00:44 +0000

Front Squat
2-2-2-2-2

3 Rounds For Time:
10 Over Head Squats (135/95)
50 Double Unders

Compare to: August 9, 2011

Double Under Technique, by Chris Spealler

“A Whole New Person” with Irene Kolivas, free CrossFit Journal video, preview – [wmv] [mov]

“The Little CrossFitter That Could“, free CrossFit Journal article by Julie Kelly.

LaLanne Fitness Plans for the Open – video [wmv] [mov] [HD mov]
Register for the Open here.

RunFit – February 16, 2012

lkoller — Wed, 15 Feb 2012 21:00:11 +0000

Happy Birthday Angela

(a day early!)

XWOD: Fancy 42 in Year ’12
42 Box Jumps (24/20)
42 Jumping Pull ups
42 KB Swings (35/25)
42 Walking Lunges
42 Sit ups
42 Push Ups
42 Back Extensions
42 Wall Ball (20/14)
42 Burpees
42 SL Squats
42 Double Unders
42 calorie Row

Location:No Excuses Gym

Oly – February 15, 2012

lkoller — Wed, 15 Feb 2012 01:05:47 +0000

Lift:
Clean and Jerk
1 80%
1 85%
1 90%
1 80%
1 85%
1 90%
Clean Pulls
2 100%
2 105%
Push Press
5 70%
4 75%
3 80%
2 85%
1 90%
Back Extension
3×10
Hip Extension
3×10

Wednesday, February 15, 2012

lkoller — Wed, 15 Feb 2012 01:00:23 +0000

Filthy Fifty
For Time:
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettle bell swings (35/35)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double Unders

Compare to: July 27, 2011

Box Jump Tips:

“You cannot dream yourself into a character; you must hammer and forge yourself one.”
- Henry David Thoreau

CrossFit Competitor’s Course, CrossFit Park City.

“Band Sprints” with CrossFit Football, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Lucas Zepeda and Russ Greene video [wmv] [mov] [HD mov]

Tuesday, February 14, 2012

lkoller — Tue, 14 Feb 2012 01:00:15 +0000

Happy Valentine’s Day!

What do we love today?! Running, Rowing and Handstand Push ups, and YOU!!

For Time:
1000 meter Run
30 Hand Stand Push-Ups
1000 meter Row

Compare to: June 1, 2011
Also was a 2011 CrossFit Regional WOD

Core:
100 Mountain Climbers Shin to elbow (50 each side)

Great Handstand Push up video (shows Scaling, Kips, Strict)

“CrossFit for Swim Training” with Laura Matuszak by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

“A Look At the CrossFit Coach’s Prep Course” – video [wmv] [mov] [HD mov]

WOD Demo with Laura Dziak – video [wmv] [mov]