Friday May 17,2013

WOD:

1.Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

* do not drop from top on 2nd lift
* add weight as comfortable (not for max) looking for heavy

WOD Demo with Patriot CrossFit - video [wmv] [mov]

Finisher:

135/95
400 m walk for time.
carry however you would like.
on back
front rack
farmer carry
deadlift position

well it’s been a great first week in our new home. keep in mind that we are still finishing details. the gym won’t be perfect. yes, it’s still a bit dusty. still working on kids room. please remain patient, we will get there.

regarding memberships, now would be the time invite your friends or people that you may know that have been wanting to try it out. I’ve had a number in mind to get to and we are almost there.

have a great week!

Thursday May 16,2013

WOD:

4 mins to finish
100 double unders

3 mins to finish
30 thrusters 95/65

2 minutes to finish
20 power clean 135/95

1 minute to finish
15 burpee

Tie breaker will be
hold your power clean weight over your head as long as possible

WED May 15,2013

skill: squat snatch

WOD:

Three rounds for time of:

Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Kevin Montoya on today’s WOD – video [wmv] [mov]

Clean and Jerk 1-1-1-1-1-1-1

work technique or max

WOD:

10 min AMRAP of

cindy

5 pullup
10 pushups
15 squats

sooo, drink lot’s of water. it’s hot and you will be dehydrated if you don’t.

ALSO, bring a water bottle!!! with ICE!!! we have moved the water dispenser and we run out of cups very quickly so bring your bottle. THANKS!

see you tomorrow.

Monday May 13,2013

Stability: 1-1-1-1-1 Turkish getup
increase weight as possible

WOD:

4 rounds for time

10 burpee
15 deadlift 155/105
25 double unders
400 m run

Well, it all happened on Friday! The new building got painted, pullup bars got installed, and we hauled 99% of all the equipment over to the new building. Sooo, we now will be meeting there.

Please be patient as we figure out all the logistics. There will be childcare soon but not as of now. There is a room for your kids including out door access but it still is a work in progress. Thanks.

5930 Key Ct Loomis Ca 95650

directions from old building: run to the mailbox- look left- that’s it!

directions from swetzer: turn left on key, go to mailbox, look left – that’s it!!

see you there, and youre welcome for me not making you do some crazy wod like moving all those stall mats!! haha.

Friday May 10,2013

WOD:

5k

or

“atheletes choice” choose from the following

- “helen”
3 rounds
400 m run
21 kettlebell swings 53/35
12 pullups

“fran”
21-15-9
thrusters 95/65
pullups

“grace”
30 clean and jerk 135/95

“jackie”
1000 m row
50 thrusters 45/35
30 pullups

“elizabeth”
21-15-9
clean 135/95
ring dip

I will have doors open and will get you started but then I’m off to finish painting Crossfit Loomis 2.0 !

Friday, may 9 2013

WOD:

Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees

“Staying Back” with Mike Burgener - video [wmv] [mov] [HD mov]

Hey CFL! well things are moving along and I’m trying to get things prepped and ready for the move. I am having to get some painting done on Friday so I need to cancel FRIDAY PM’s  classes. That does not mean there wont be a workout!! You can come to the box and do it or you can do it at home. text or email me if you have any questions.

Thanks for your understanding.