CrossFit Queen Anne

5 Rounds for time of:

95#/65# Sumo Dead-lift high pull, 15 reps

95#/65# Thruster, 15 reps

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Val demonstrating a very nice Sumo Deadlift High-pull.  Hips open before shrug and arm bend, and elbows follow thru finishing high and outside.

5 Rounds for time of:

50 Squats

100 Rope jumps

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Basic Bounce, Buddy Lee...[wmv][mov]

Double-Unders, Buddy Lee...[wmv][mov]

Ric getting some air!

NO CLASS TODAY

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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What is the CrossFit Total?

CrossFit Total Demo (Nicole & Zac)...[wmv][ mov]

Three rounds for time of:

Row 500m

21 Burpees

Run 400m

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smoked.

Front Squat: 1-1-1-1-1-1-1

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Front Squat Good/Bad Bi-panel...[wmv][mov]

Photo courtesy of crossfit.com

Correct positioning for the Front Squat. Elbows high, bar resting in fingertips, chest up, and hip crease is below the knee.

"Nasty Girls"

3 Rounds for time of:

50 squats

7 Muscle-ups

10 Hang Power Cleans, 135#/95#

If you cannot do a muscle-up sub 21 pull-ups and 21 dips per round.

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Nasty Girls...[wmv][mov]
Nasty Guys...[wmv]/[mov]

Jay, Michele, Dave, Val, Ric and Eric after Fight Gone Bad. 

Four rounds for time of:

Run 400m

Rest 2 Minutes

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Dave Castro on Outside Magazine's Fittest Real Men in America - video [wmv] [mov]

Val, probably thinking 'oh bloody hell what did i get myself into?" :-) love ya Val!

*Remember no class Tuesday 4/28.  We will have a make-up class Friday, May 1st at 5:15pm.

"Dave"

For Time: 30-25-20-15-10-5

Dumbell Snatch, right arm

Dumbell Swing

Dumbell Snatch, left arm

Push-up

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Dumbell Snatch tri-panel...[wmv]

Dave after he became a man. Happy belated Birthday Dave! 

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

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Check out the video demo below as it has great instructions for this WOD.

SP1-PP3-PJ5 WOD (Annie)...[wmv][mov]

"Michael"

3 Rounds for time of:

Run 800m

50 Back Extensions

50 Sit-ups

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Nutrition: Teeter-Totter Pt I, Nicole Carroll .[wmv][mov]