December 7, 2010

TUESDAY:

Warm up: run , 12 squats,10 push ups, 2 x              

Skill: deadlifts kipping pull ups                                                              

Resting 60 seconds between sets: 

Deadlift 2-2-2-2-2-2-2-2-2-2


ATHLETES:

LISA:
SW:
Steph:
SR:
SLW:

December 6, 2010

MONDAY                                                                                                         

Warm up: Cindy rounds 2

Skill: 3 X 3

 Overhead squat

 Snatch balance

 Snatch

21-18-15-12-9 rep rounds of:

115 pound Power snatch  (lbs scaled to person)
Wallball shots, 20 pound ball (lbs scales)
Knees to elbows - from pull up bar

Athletes:                                                                  

SK:
SH:
SLW:                                                                                                            
TM:
SR:
SW:
Steph:

Calling all Athletes: Group gathering

Thank you all for coming. It was a great event! A big thank you to Brain Mclernon, our photographer, for taking pictures. His pictures will be posted in the next couple of days.

Here's a few from our crew tonight!

Cheers! NanoFit team!

  Warm ups:
400 meters:
2 rounds of Cindy - not for time


   Skills day :
pull ups
100 sit ups for time
row 500 meters


Blue band takes off 100 pounds/ Turquoise band takes of 75/ purple takes off 50 / unassisted is the goal!


Athletes times:
          Pull ups/ 100 sit ups for time/  500 meter row
TM:               7 T / 4:58/ 3:06
HB:              17 T/ 4:26 /3:08- good job Henry!
SR:               16 T/  2:33 / retime row
SH:               11 unassisted / 2:37 /1:51 - awesome time Scott!
SLW:            16 T/ 2:40/row- retime
LC:               5T/ need to retime  /2:55
SM:               17 B /need time /need time
RT:                16 T /4:04/2:53
RH:                4 unassisted/ 3:40/ need time

Thanks for joining us: Tammy M., Henry B., Stephanie M., Lisa C., Sherrill R., Scott H., Robert H., Rimma T., Susan K., Steve H.,Shannon W., Asia W.

'New Years Challenge' and a group photo.

December 4, 2010

SATURDAY                                                   

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

December 3, 2010

FRIDAY 

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Yes, this can be scaled.


                                                                                  
Athletes 

SH
SK
SW
Steph
SW
SR
Rim

NEW TO THE GYM: ROW MACHINE IS HERE! & WOD December 2, 2010

Next Time you are in, come check out the new row machine!!!!

Hope to see you all this Sunday, big event, meet your fellow athletes, tell others that are new why you like cross fit, come for the skills class and let's get your current numbers, have some refreshments and when we are all done a glass a wine to celebrate all of our success. Be expected for work and fun. We are having a photo done and are tracking our growth and progress and YOURS!

Thanks for being a part of this phase!
Cheers!

                                                                                
NanoFit Team

-------------------

December 2, 2010

THURSDAY 

warmup: 400 m run
2 rounds NFT
10 pushups
10 squats
5 pull ups

Skill: front squat- proper form
        push press
        Thruster

WOD: Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps


SW:19:31 RX
LISA:23l47 32
Steve H. 23:30 0
SK: 20:56

WOD - Thompson

November 30 and Dec 1st, 2010

TUESDAY 

warm up- 2 rounds of Cindy

run 400 meters

"Thompson"
10 rounds for time of:
15 ft Rope Climb, 1 ascent  - scaled with Jumping pull ups
95 pound Back squat, 29 reps- (Scaled with just the bar or lbs)
135 pound barbells Farmer carry, 10 meters -(scaled)20,25 or 35 lbs

cool down: stretch
                                                                                      
                                                                        
Athletes times:

SK:        36:52
Steve H: 37:10
Ann:       23:17
Vic:        21:23
SLW:      22:30
TM:        27:48

SR:        22:31                                                                                                        
Lisa:      37:16
SW:      21:23 rx