CrossFit I35 WOD 3/4/2015

Strength/Skill Every 1 min for 14 mins, alternating between: 1 Three Position Power Clean, 60% 1RM * 15 Jump Squats *Add 5-20 pounds per set until the power clean becomes a squat clean Then 5 rounds for time of*: Thruster, 105/70 lbs, 30 secs Rest 30 secs Double Under, 30 secs Rest 30 secs *Do…

CrossFit I35 WOD 3/3/2015

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Snatch (Touch & Go)s, 60% 1RM* 10 Burpee (Bar Facing)s *Increase weight every set until the power snatches become squat snatches.  We’re strong but need to become fearless moving under heavy weight while fatigued. Then Complete as many rounds as possible in 12 mins…

Kettlebell Class 03/02/15

Reuters posted an article on a study where athletes who used kettlebells significantly improved their aerobic capacity versus a group of athletes who did a traditional weight training circuit.  Check it out:  http://www.reuters.com/article/2015/02/13/us-fitness-kettlebells-aerobics-idUSKBN0LH1VP20150213 Workout: 2x :40/:20 – The Furnace Swing OH Lunge OH Lunge Swing 1/2 Kneeling Windmill 1/2 Kneeling Windmill Swing TGU to Palm…

CrossFit I35 WOD 3/2/15

Strength/Skill Every 1:30 for 9 mins do: 3 Chest-to-bar Pull-ups 3 Squat Cleans & Split Jerks, start at 50% and increase 5% each set until bar is loaded to 80% on the last set Coaches note:  Overall we are getting super strong which gives me huge warm fuzzies especially after all the pr’s from 15.1a however…

Kettlebell Workout 02/26/15

Here is another great article by Craig Marker, who is both a StrongFirst kettlebell coach and a CrossFit coach – it’s about why EVERYONE should compete in both the CrossFit Open & the StrongFirst Tactical Strength Challenge, both of which you can compete in the comfort of CF I35:  http://breakingmuscle.com/functional-fitness/two-over-60-athletes-who-prove-you-can-compete-at-any-age#.VOXwAnuicx8.facebook   Workout: 3x of :30…