-
9/3/10
Submitted by admin on Thu, 09/02/2010 - 3:47pmW O D
Power Cleans
3 x 3
Then
3 Handstand Pushups
6 Pistols
9 Power Cleans (95, 135)
7 Rounds for time!
Q O D
"Don't be distracted by criticism. Remember-the only taste of success some people have is when they take a bite out of you."
~Zig Zigla
-
9/2/10
Submitted by admin on Wed, 09/01/2010 - 9:05pm
Steve going into a lunge... Evan taking a stroll with 275lbs!
W O D
AMRAP in 15mins of:
4 Deadhang Pullups
8 Burpees
200m Run
S W O D
Deadlifts 5, 3, 1
Bench Press 5, 3, 1
Then,
7 Ring Dips (+10, +25)
7 Box Jumps (24,30)
7 Rounds for Time!
Q O D
"Whoever gossips to you will gossip about you. "
~Spanish Proverb
Doreen and Mark going head to head!
-
9/1/10
Submitted by admin on Tue, 08/31/2010 - 8:52pmSNATCH CLINIC on 9/11/10
CrossFit Inspire is hosting a “Snatch Clinic” with coach Jon Zajac on Saturday, September 11th at 12:00. The Snatch and all of its dynamics will be coached and practiced in complete detail to help participants have a thorough understanding on how to properly and safely execute a Snatch correctly. We have to limit the number of participants to 15 to ensure that each person can receive individualized instruction. There will be a small cost of $10 to reserve your spot. If registration fills up and there are more of you who wish to participate, we will offer another Clinic this month to accommodate you. To reserve your spot, please sign up with coach Matt.
Also, coach Jon is available after the clinic for “one-on-one” or small group coaching and will be available every weekend beginning in September. Jon has agreed to offer CrossFit Inspire members a DEEP DISCOUNT for his remarkable Olympic weightlifting coaching. For more details or to schedule with coach Jon, please see coach Matt.NUTRITION SEMINAR on 9/18/10
CrossFit Inspire is hosting a nutrition seminar Saturday, September the 18th at 12:00.
Virginia F. Balmforth, of “whole New U fitness & nutrition”, is leading the seminar.
“Ginny” has a master’s degree in “Holistic Nutrition” and heads up the nutrition department at “The National Personal Training Institute”. Ginny has an incredible knowledge base and is an expert in the principles of “The Paleo Diet” and “The Zone”.
Anyone who would like to improve their eating habits for better performance, body composition change or would just like to learn about the role nutrition plays in their mental & physical wellbeing or just life in general, will not want to miss this informative seminar.
This seminar is FREE for CrossFit Inspire members and non-members are welcome for a fee of $15. If you would like to attend please sign up with coach Matt by Wednesday, September the 15th. You can also visit Ginny’s web site: www.wholenufitness.com.W O D
Snatch
3 x 3
Then,
50 Double Unders
2 Squat Snatch (65,95)40 Double Unders
4 Squat Snatch30 Double Unders
6 Squat Snatch20 Double Unders
8 Squat Snatch10 Double Unders
10 Squat SnatchFor Time!
Finish with,
40 Reverse Hyper-extensions
Q O D
“The whole purpose of education is to turn mirrors into windows.”
~Sydney J. Harris -
8/31/10
Submitted by admin on Mon, 08/30/2010 - 7:53pm
Denise and Dave doing lateral burpees. The couple that CrossFit together, stay....... blah blah blah, try to kick each others ass!!!
W O D
Ladders
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
of
Box Jumps
Push-Ups
OH Weighted Lunges 10/25
KTE's
For time.
Q O D
“Where there is no hope in the future, there is no power in the present.”
~John Maxwell
-
08/30/10
Submitted by admin on Sun, 08/29/2010 - 8:29pmW O D
Front Squats
3 x 3
Then,
You have 6:00 to complete:
800m Run
AMRAYCD of KB Swings (35,53)Finish with,
50 Lying Leg RaisesFight to keep your elbows up when driving out of the bottom of the Front Squat. Drive your heels down, knees out and elbows up. HAVE AT IT!!!
S W O D
Cleans 5, 3, 1
Back Squats 5, 3, 1
Then,
100 Push ups for time!
(However, everytime you stop for rest, you must perform a 40yd sprint before returning to push ups)Q O D
(Taken from www.barbellsandbacon.com)
Erasmus’ Twenty Two Principlesby Jon
HOW TO BE STRONG WHILE REMAINING VIRTUOUS IN A DANGEROUS WORLD
First Rule
INCREASE YOUR FAITH.
Even if the entire world appears mad.Second Rule
ACT UPON YOUR FAITH.
Even if you must undergo the loss of everything.Third Rule
ANALYZE YOUR FEARS.
You will find that things are not as bad as they appear.Fourth Rule
MAKE VIRTUE THE ONLY GOAL OF YOUR LIFE.
Dedicate all of your enthusiasm, all your effort, your leisure as well as your business.Fifth Rule
TURN AWAY FROM MATERIAL THINGS.
If you are greatly concerned with money you will be weak of spirit.Sixth Rule
TRAIN YOUR MIND TO DISTINGUISH GOOD AND EVIL.
Let your rule of government be determined by the common good.Seventh Rule
NEVER LET ANY SETBACK STOP YOU IN YOUR QUEST.
We are not perfect – This only means we should try harder.Eighth Rule
IF YOU HAVE FREQUENT TEMPTATIONS, DO NOT WORRY.
Begin to worry when you do not have temptation, because that is a sure sign that you cannot distinguish good from evil.Ninth Rule
ALWAYS BE PREPARED FOR AN ATTACK.
Careful generals set guards even in times of peace.Tenth Rule
SPIT, AS IT WERE, IN THE FACE OF DANGER.
Keep a stirring quotation with you for encouragement.Twelfth Rule
TURN YOUR WEAKNESS INTO VIRTUE.
If you are inclined to be selfish, make a deliberate effort to be giving.Thirteenth Rule
TREAT EACH BATTLE AS THOUGH IT WERE YOUR LAST.
And you will finish, in the end, victorious!Fourteenth Rule
DON’T ASSUME THAT DOING GOOD ALLOWS YOU TO KEEP A FEW VICES.
The enemy you ignore the most is the one who conquers you.Fifteenth Rule
WEIGH YOUR ALTERNATIVES CAREFULLY.
The wrong way will often seem easier than the right way.Sixteenth Rule
NEVER ADMIT DEFEAT EVEN IF YOU HAVE BEEN WOUNDED.
The good soldier’s painful wounds spur him to gather his strength.Seventeenth Rule
ALWAYS HAVE A PLAN OF ACTION.
So when the time comes for battle, you will know what to do.Eighteenth Rule
CALM YOUR PASSIONS BY SEEING HOW LITTLE THERE IS TO GAIN.
We often worry and scheme about trifling matters of no importance.Nineteenth Rule
SPEAK WITH YOURSELF THIS WAY:
If I do what I am considering, would I want my family to know about it?Twentieth Rule
VIRTUE HAS ITS OWN REWARD.
Once a person has it, they would not exchange it for anything.Twenty-first Rule
LIFE CAN BE SAD, DIFFICULT AND QUICK: MAKE IT COUNT FOR SOMETHING!
Since we do not know when death will come, act honorably everyday.Twenty-second Rule
REPENT YOUR WRONGS.
Those who do not admit their faults have the most to fear. -
8/29/10
Submitted by admin on Sat, 08/28/2010 - 4:11pmG.I. Jane
100 Burpee Pull-ups for time
-or-
10 rounds for time of (if the pull-up bars are too high to jump to)
10 Burpees
10 Jumping Pull-upsQ O D
“Smile don't frown
Look up don't look down
Believe in yourself
Don't let yourself go
Just be who you are
And let your live flow..”
~ Kirstie Alley
-
8/28/10
Submitted by admin on Fri, 08/27/2010 - 8:27pmW O D
400m Run
30 KB Snatches (35,53)
30 Wallballs (15,20)
500m Row
30 Overhead Walking Lunges (15,25)
30 Toes to Bar
60 Double Unders
30 Box Jumps (18,24)
30 Ring dips
400m RunFor Time!
Nothing like a Saturday “chipper”! 3.. 2.. 1.. GO!
S W O D
25m Tire Push
10 Long Cycle KB Snatch LFT (20kg,28kg)
10 Long Cycle KB Snatch RT
25m Deadlift Walk (185,275)
10 1 arm BB OHS, LFT (35, 45)
10 1 arm BB OHS, RT
25m Tire Push
Finish with,
Dead Hang from towels for max Time.
(For every second held, deduct a second from completed chipper time.)Q O D
“Everything is based on mind, is led by mind, is fashioned by mind. If you speak and act with a polluted mind, suffering will follow you, as the wheels of the oxcart follow the footsteps of the ox. Everything is based on mind, is led by mind, is fashioned by mind. If you speak and act with a pure mind, happiness will follow you, as a shadow clings to a form.”
- Buddha
-
CrossFitter's Hard at Work!!!
Submitted by admin on Fri, 08/27/2010 - 4:46pm
Coach Sue Driving from the bottom... Rob looking smooth...
Coach Lauren loaded for a KB Swing and Jess AIRBORNE!
Dylan CRUSHING the swing! Devon (GUNZ) on her way up!!
Brandon bottomming out.. Emily FIRED UP!!!!
More to come....
-
8/27/10
Submitted by admin on Thu, 08/26/2010 - 8:05pmW O D
AMRAYCD in 3:00 of:
Squat Cleans (85, 135)
2:00 Rest
AMRAYCD in 3:00 of:
Power Cleans (75, 115)
1:00 Rest
AMRAYCD in 3:00 of:
Hang Power Cleans (65, 95)
For Total points!
Every Squat Clean = 4 points
Every Power Clean = 2 Points
Every Hang Power Clean = 1 Point
Q O D
“Courage is the discovery that you may not win, and trying when you know you can lose.”
~Tom Krause
-
8/26/10 NO 12:00 CLASS and AN EMAIL FROM MARK
Submitted by admin on Wed, 08/25/2010 - 7:07pmATTENTION: THERE WILL BE NO 12:00PM CLASS TODAY. We are hosting an Olympic Weightlifting Clinic for the National Personal Training Institue.
W O D
Shoulder Press
3 x 5
Then,
5 Push Jerks (95, 155)
10 Burpees (with lateral jump over bar)
200m Run
5 Rounds for Time!
“The quickest way from point ‘A’ to point ‘B’ is a straight line.”
When performing the Shoulder Press, it’s important to make sure the bar travels directly from the rack position to lockout overhead without going around your face. Before you press, pull your face back like “a turtle going into it’s shell”. Keep your eyes on the horizon and your chin level. You do not want to tilt your head back and look up to avoid the bar hitting your chin or face. This action can cause injury to you cervical spine.
Simply “pull your chin back into your neck” and drive the bar straight up to a complete lockout. HAVE AT IT!!!S W O D
Snatch 3 x 3
Bench Press 3 x 3
Then,
3 Reps every min on the min for 10min of:
Heaving Snatch Balance @ 90% of SnatchQ O D
“I am free, no matter what rules surround me. If I find them tolerable, I tolerate them; if I find them too obnoxious, I break them. I am free because I know that I alone am morally responsible for everything I do.”
~Robert A. Heinlein, The Moon is a Harsh MistressWe wanted to share an email we received from one of our members, Mark Fogle.
This is why we do what we do at CrossFit Inspire!!!!“After going to Lauren's running clinic, I have to say that her short instruction really had an impact on the running portion of the wod the other day. The longer runs didn't totally exhaust me like it did in the past, I still had legs left to do the other stuff in the wod. And the lifting clinic was a big help also, just need to practice, practice, practice. Its great you both make this sort of stuff available to us as part of the program, I think people appreciate the fact that we have this facility available to us, at least I hope they do. The Inspire Box has to be one that other boxes would want to assimilate, we are just very lucky to have it, the diversity of the coaches really rounds the place out. I would like to point out that these sentiments are not always present during some of the wods, sometimes they are just the opposite!
Just wanted to say thanks! “No Mark, THANK YOU!!!
