4-30-11 WOD

Sprint 100 meters
Rest 30 seconds
Repeat 10 times

4-29-11 WOD

10-1 Dead lifts
1-10 Push ups on the bar

Example: 10 dead lifts then 1 push up hands on the bar, 9 dead lifts 2 push ups, 8 dead lifts 3 push ups etc .....

Mens weight: 95 lbs
Womens weight: 75 lbs

4-28-11 WOD

Rest day or/ Push Press

5-5-3-3-3-2-2-1


Some funny stuff from the TNT basketball crew about CrossFit!!
http://www.nba.com/insidethenba/?p=502374&s=5083307&i=938264

4-27-11 WOD

Front Squats:

3-3-3
5- 10 min rest then....

AMRAP 10

5 Ring Dips
50ft Walking Lunge
15 GHD Back Extensions

4-26-11 WOD

"FRAN"

21-15-9 Reps of
Thrusters (#95/65)
Pull ups

Make sure your warm up is enough to get a sweat going!

6:30pm class last night having fun with burpee box jumps!!

4-25-11 WOD

AMRAP 20:

250 m Row
10 Burpee Box Jumps
15 MB Sit Ups

4-23-11 WOD

Deadlift:

5-5-5-5-5

After your last set of 5 go right into a max set of push ups.

4-22-11 WOD

5 Rounds for time:

5 Strict Press
10 Ring Dips
15 KB Swings


Reminder there are no PM classes today.

4-21-11 WOD

Rest day or/ 3 Rounds for time:

20 Dead lifts (135 lbs)
20 Toes to bar

4-20-11 WOD

5 Rounds for time:

Run 400 m
10 DB Thrusters
10 Pull ups

4-19-11 WOD

Heavy day:

Clean and Jerk
5-5-3-3-3-1-1-1

Try to go up in  weight each time the rep count changes.

Remember that ALL the workouts we do are scalable to you. For this workout maybe you are just doing front squats, some may want to just work on there clean form and then do jerks. The workouts that are posted are for top athletes and we scale from there. We have found this much easier then scaling up workouts. So get creative with the scaling and find what works for you. If you are coming to the gym today don't expect this to be the only thing we are going to do..... HINT HINT.......

4-18-11 WOD

Things get a little different now. We are now open for business at Columbia CrossFit so the WOD's change a little. They may not always be body weight workouts and may be harder to do at home unless you have some equipment. That being said, I hope to see all of you in the gym here soon for your on-ramps/ classes. Remember to sign up online and get started towards your best fitness ever. If your still not certain if its for you, feel free to sign up for a class and come on down to see what its like for a free class.

WOD
 3 Rounds:
2 minutes of max jump ropes (if you have double unders, max DU in 2 min)
25 pull ups for time

4-16-11 WOD

3 Rounds for time:

Run 400 m
40 pushups
Run 400 m
40 squats

Enjoy the hurt!

4-15-11 WOD

1 Round for time:

100 Wall Balls (squat down with ball at your shoulders and elbows under ball, when you come up from the squat throw it to a target 10ft up or higher, If you have a Med Ball use it. If you cant find a basketball hoop or brick part of your house you can throw the ball straight up as high as you can to your self.)

4-14-11 WOD

Today is Thursday... you know what that means.... Rest day right?? WRONG!!! well sort of, you should know by now that Thursdays are a rest day from an intense workout but not from moving and working on weaknesses. Today you have to pick 2 of your least favorite exercises and work on the skill of them for 15 minutes. What does it mean to work on the skill of them? We all have weak areas and poor form in some movements, today is designed so you can work on the technical side of a skill. So the next time it comes up in a work out you will be able to fly through it. For some of you, this may be stretching certain areas, for some it may be working on squat form or handstands. Just find something your not good at and spend a solid 15 minutes FOCUSED on it and make your self better. "Your only as good as your weaknesses in CrossFit/ life". If your not sure on a form or how to stretch a certain area, youtube has tons a good videos for all of this.

A side note: I know its getting warm out and everyone is super excited to be shedding those shoes for flip flops.  Before you do, watch this video from our friend K-Star and decide if barefoot or shoes may be better.

Start Today

No more waiting, lets WOD! So we have been saying for some time now that as soon as our new space is finished we will open up, but why wait? Everyone should start signing up for their on-ramp classes now. Classes will be held both inside and outside so be ready for anything. Our first few members have already signed up and are finishing their on-ramp programs. Classes will be starting next week!!!!
  If you would like to start your on-ramp please check out the class schedule page. You will find a couple of NEW features. One is that you can now sign up for classes online. This will help us know how many athletes we can expect each class and what times work best for you so we can further serve you better with class times (please note that if the number of athletes signed up is zero online, that class will be canceled so make sure you sign up). Second, we are adding on-ramp classes. On-ramp will no longer be just make an appointment when you can. You will need to show up to all 3 classes in order to move on to CrossFit classes. If the on- ramp class time does not fit your busy schedule, we understand, please email us ASAP so we can try to set something up that will work for you.
 These changes are to help us better understand when our athletes like to train, how often they train with us, and to let us know how many trainers we will need for certain classes. We like to keep the coach to athlete ratio low so that you can get the best training FOR YOU!

4-13-11 WOD

5 Rounds for time:

18 Push ups (if you have clapping push ups use them till you can't anymore)
18 Jack knife sit ups 

Post those times in the comments and see how you stack up.

Enjoy

4-12-11 WOD

3 Rounds for time:

20 Super mans (lay flat on your stomach lift chest and legs off the ground, squeezing your glute and lower back muscles)
20 Squats
20 Broad Jumps

Move fast and jump far! Post your times in the comment box.

Community and Games

This video was taken at CrossFit New Haven this weekend. They hosted the 11.3 CrossFit Open workout. The reason we are posting it is because there are a few things we hope all of you can take from it.

1. 3.2.1.Go is called and everyone immediately goes from 0-100 as fast as they can (Intensity)
2. Judging, because this was a games work out each competitor had to have a judge but that doesn't mean you shouldn't be your own judge when working out. Just because no one saw it doesn't mean it should still count.
3. Every Rep Counts. Even if they are too tired to lift for another rep they continue to attempt to lift the bar because every single rep counts!!
4. Community, the crowd was awesome at CrossFit New Haven. About 100 people or so turned out to cheer on the athletes. No matter who the athlete was no matter how well they did the crowd was pulling for them.
5. Respect, every athlete congratulates each other after the workout. Even if you got one rep in, you tried your hardest and that deserves respect!! 

4-11-11 WOD

AMRAP 15:

15 Push ups
16 Split Lunges
17 Sit ups

Remember to post your times in the comment box!
Enjoy

4-9-11 WOD

Too nice a day to be inside! Go to the nearest park with a soccer or football field, and for 20 minutes try to sprint the length of the field in 20 seconds jog back to the other side in 40 and repeat every minute. If you get back to the other side of the field before the minute is up rest. If you don't make it with in the minute do 10 burpees and rest a full minute then start again.

On Ramp

All the FUN you are missing at on ramp!! If you haven't scheduled yours yet email us!!!!. On Ramp is a good time shared by all, where you learn the basic movements of CrossFit as well as get to meet some of your coaches and future classmates. These three classes fly by and are required before you can enter into one of our CrossFit classes. In these classes we talk about everything from CrossFit method to nutrition, we teach you the fundamental movements, and of course you get to do a fun filled workout at the end. 

4-8-11 WOD

3 Rounds for time:

3 Forward rolls
15 Sit ups
5 Burpees
Run 400 m

Enjoyzzzzz!!!

4-7-11 WOD

If you worked out the last 3 days, today is your off day/ skill work day. Which means........ Hand Stand Practice!!!!! There are many different ways to modify the hand stand and make it work for you.

First, just try kicking up. Even if you dont have any intention of going all the way up, just get used to being on your hands.

Next, use a bench or chair to play around with where your head should be. Move back and forth to test balance.

If that is too easy, then start to walk your feet up onto a wall so that your stomach is touching the wall.

Then practice kicking up onto a wall. This time your back will be against the wall.

Last is the full hand stand. Try and hold that top position as long as you can before coming down.

We are going to spend a good 15 min working on this today.

4-6-11 WOD

10 Rounds For Time:

10 Burpees
10 Tuck Jumps

Enjoy!

4-5-11 WOD

5 Rounds:

4 minutes AMRAP (as many rounds as possible in 4 min)
5 push ups
10 Squats
15 Sit ups

Rest 2 minutes between each of the Five rounds.
Post your highest and lowest round in the comments

And a Bonus video for some motivation!

4-4-11 WOD

Sorry for the no post on Saturday! Hope you all enjoyed a day off, and got outside to do something.

WOD

For time run 2 miles as fast as you can!

Remember to post your time in the comments section so we can keep track and show your improvement over time.

4-1-11 WOD

10 min squat test! Hold the bottom of the squat for ten min total. If you stand up or come out of the squat the clock stops. Watch this video to help you understand what we are looking for. This is not strength building exercise you can basically sit down on your self.

  For more cool mobility exercises check out the Mobility WOD link on the top right of our page.