3-31-11 WOD

5 Rounds for time:

10 Burpees
20 Walking lunges (10 each leg)
10 Dips


For your dips use a chair or bench behind you

3-2-1 GO!!

3-30-11 WOD

Let The Games Begin!!
Today everyone is going to do the week 2 workout from the 2011 CrossFit Games Open. Now most of you are going to modify the weight but the reps will be the same and the standard for range of motion will all be the same.

AMRAP 15

9 Dead lifts at 155lbs
12 Push ups
15 Box Jumps

To modify this for you use a medicine ball or light weight for your dead lifts. Everyone must do the same standard for push ups YOUR HANDS MUST RELEASE FROM THE FLOOR AT THE BOTTOM OF THE PUSH UP WHILE YOU ARE LAYING FLAT ON THE GROUND. The standard box jump for men is 24 inches but you can modify to what ever height you would like whether it be a step or a small box.

ENJOY! and remember to post your number of rounds in the comments box so we can all push our selves to beat the best number of rounds!

3-29-11 WOD

AMRAP 10 minutes

5 Strict push up
10 Squats
10 Frog legged sit ups

Feel Free to Post your number of rounds in the comments box so others can compare their numbers.

3-28-11 WOD

7 Rounds for time:

7 Squats
7 Tuck Jumps
7 Broad Jumps
7 Squats

Enjoy!!

Zac and I enjoying the view from the top of Sleeping Giant Mountain

CrossFit Games Open WOD #1

Some friends of Columbia CrossFit doing the CrossFit Games Open WOD #1!

3-26-11

"TABATA"

Push ups and sit ups


Tabata is 20 seconds of work 10 seconds of rest for 8 rounds, so for this work out you will do 20 seconds of push ups 10 seconds of rest then 20 seconds of sit ups 10 seconds of rest and so on for eight rounds. 8 minutes in all. Keep track of each round and remember your highest number of reps done.

Enjoy!

3-25-11

Set a clock for 5 minutes and practice your squats up against a wall. Facing the wall with your toes touching the wall try working on that squat form for 5 minutes. Remember it may help to put a seat behind you as this may be difficult for some to hold their balance.

WOD

7 Rounds for time:

15 Squats
15 Tuck Jumps
15 Step ups (step ups should be onto a object that is high and a reach to step all the way on to)

3-24-11 WOD

If you have worked out these past three days, today will be an off day for you. This does not mean off as in lay around all day and do nothing. Off days can be used to work on weaknesses and flexibility. So if you have a exercise you don't like or are not good at take 10 min today to practice whether its jumping rope, bear crawls, or burpees work your weaknesses!!!! If you have not done three straight days then today your work out will be

WOD
10 Burpees, 10 second plank hold
9 Burpees, 20 second plank hold
8 Burpees, 30 second plank hold
7 Burpees, 40 second plank hold
6 Burpees, 50 second plank hold
5 Burpees, 1:00 min plank hold
4 Burpees, 1:10 min plank hold
3 Burpees, 1:20 min plank hold
2 Burpees, 1:30 min plank hold
1 Burpee,  1:40 min plank hold

If you fall out of your plank the clock stops until you get back into the plank. This work out is still done for time so move as fast as you can and hold the planks for as long as you can.

Enjoy!

3-23-11 WOD

3 Rounds for time:

20 Walking Lunges
Bear Crawl back to start
10 Squats

Take 5 minutes before and after this workout to stretch/ warm up your hips and legs.

3-22-11 WOD

5 Rounds for time:

15 Burpees
10 Situps
5 Forward Rolls

Be careful after your forward rolls if its something you haven't done in a while, if not you may find out why they are called burpees!

ENJOY!!

WOD

So while we wait for our space to be finished I don't see any reason why we should all wait to get started working out. 6 days a week we will post a workout right here on our main page, and from now until our space is finished we will post a workout that can be done at home with little to no equipment. This will help everyone get ready for the opening. These workouts will not be too hard and usually short in duration, but still great just to get you moving and ready. So here is the first Work Out of the Day (WOD).


AMRAP 10 (As many rounds as possible in ten minutes)

7 Squats
7 Push ups

Squats are full range the crease of your hip should be below your knees, and the push ups are until your chest hits the floor and locking your arms out at the top.

I hope this not only gets every one excited to get in the gym but also gets them excited about moving and working out.

Kids Cert

This weekend was spent at CrossFit Relentless in West Hartford. Myself Steve and Zach all completed the course. It was a fun weekend with a ton of awesome information. The box at CrossFit Relentless is amazing! Its huge with just about every piece of equipment a crossfitter could hope for. We got some great ideas not only from the course but from the gym as well.
 Here are some pics of our fun weekend!

Zach clearly likes the gym!

Affiliation Complete!

Today we finished all of our CrossFit affiliation paper work! We are very excited to get started in the coming weeks and get some classes going. Please search through our website check out some of our videos and pictures and let us know what you think, And keep checking back! Everyday there will be new content and workouts posted to this website. If you have any questions about the gym, trainers, CrossFit, or anything else please feel free to shoot us an email at crossroadsfitnessinfo@yahoo.com
   We look forward to getting to know all of you and build a strong community here at Columbia CrossFit. We are also on Facebook now to look us up as we will be adding new stuff in the days to come.

Some pics of the new space being finished!