Schedule and Class Recap

Schedule

Sunday 3/28 @ 9:00 am

Wednesday 3/31 @ 7:00 pm

Recap: Wednesday - March 24

Skill:

Handstands

Strength:

Front Squats

WOD:

Stations - work for 30 seconds and then immediately move onto next exercise

Total Time: 9 minutes

Exercises:

Hanging Knee Raises

Dumbbell Farmers Hold

Burpee Jumps

This workout looked simple but it ended up being pretty effective!

Catching Up

Sorry for the delay in posts recently but riding a train on my way back from NYC leaves me with some extra time. I have some videos but I can't load them using my connect card. I'll throw them on here when I get connected to a LAN line.

By the way, class this week will be: Tuesday at 6:30 and Saturday at 9:00

Enjoy!

Thanksgiving Workouts - 2 in one session to clear room for a big turkey dinner

Another Workout

Wednesday - November 11

Skill Work:

Turkish Get-Ups

Strength:

Pull-Ups

Workout:

21-15-9 reps per round of:

Deadlift

Dumbbell Push Press

Great job everyone!

Deadlift #/Push Press #

Anne - 65/15

Kerri - 105/25

Matt - 185/35

Wednesday - November 4

What a great class to get November started!

Welcome to Betsy who attended her first FFT class. Great job Betsy!!!

Skill 1: Introduction to the Overhead Squat, this would come in handy later on...

Skill 2: Introduction to Turkish Get-Ups, I love that skill. One of my favorites. Seriously, if you have shoulder problems, spend some time working on your TGU and you will get strong quickly. It was my choice for rehab when I dislocated my shoulder this spring, now I can do handstand push-ups again!

Workout:

3 rounds for time of:

Weighted Overhead Lunges

Dumbbell Swings, 15 reps

Push-Ups, 10 reps

I wasn't sure how effective this workout would be but I think it did it's job.

Afterwards we all cheered on Kerri as she tried out her new bands. Not too long of a video but you can see Kerri has been working on her kipping swing.

Great job again everyone. See you on Saturday!

Thanks,

Mark

Saturday - October 31

CONGRATULATIONS TO KERRI ON HER FIRST DOUBLE-UNDER!!!

Skill: Jump Rope

Strength: Squat 5x5

Workout - As many rounds in 12 minutes of:

1 Gasser

7 Push-Ups

14 Wall-Ball Shots

"there is nothing to look forward to in this workout!"

-Kerri

FFT Class - Tuesday October 28 6:30 pm

After warming up, everyone hit new personal records on the deadlift.

Deadlift 3-3-3-1-1-1

Victoria 175

Ann 105

Kerri 185

Matt 285

Phil 275

After deadlifts, it was time for a little met-con workout.

For time:

50 Thrusters (45/25 lb)

40 Double-Unders/120 Single-Unders

30 DB Swings (55/35 lb)

20 Barbell Overhead Lunges (10/leg)

10 Burpees

Great job everyone, you always work a little harder when the group is cheering you on!

FFT goes Paleo

Starting yesterday, I went pretty much Paleo. I got the idea from Mathieu Lalonde with his post on Robb Wolfs site http://robbwolf.com/?p=782 So until Turkey Day I will be eating pretty close to what Mat eats and see how things go. I will be following www.crossfit.com WODs, I'm shooting for 4 to 5 days a week. I won't be weighing and measuring food for the most part. The only supplements I take are fish oil (3 tbsp. per day) and vitamin D (6,000 i.u. per day). I drink coffee but it's decaf and of course black.

Saturday - Day 1

Breakfast

3 eggs, hamburger, fish oil, vitamin D, 85% dark chocolate

Workout

"Helen"

3 rounds of:

400m Run

55 lb Dumbbell Swing, 21 reps

Pull-Up, 12 reps

Lunch

broiled flank steak, homemade guacamole, asparagus baked in olive oil

-Had to turn down a sample of Merlot from our favorite wine guy. That was tough.

Dinner

pan seared chicken thighs, one bell pepper, can of light coconut milk