Welcome to Crossfit Hardbodies

Tuesday Feb. 9th, 2010

Nancy

CrossFit Benchmark

5 rounds

400 m run

15 65/95 OH Squats

On Rampers (o to 3 mos)

3 rounds of “Nancy”

400 m run

15 35/45 OH Squats

Biggest Loser Contest Update!

If you are going to be  a competitor in The

Biggest Loser Contest, please make sure you

put your name on the list and pay your fee.

We will be holding two meetings to aquaint

you with the program.  The first is Sat. Feb 13th,

at 11:00 a.m. at CFHB.  The second will be Monday

Feb. 15th,  at 12:00.  We will be giving you lots of

info. at the meetings so come prepared.  We will

be doing BMI Testing, photos, and measurements

that day as well.

Monday Feb. 8th 2010

“Stephen”

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
65/95 pound Stiff legged deadlift

Post time to comments.

On-Rampers:

21-18-15-12-9-6-3

Sit-Ups

Push-Ups

Front Squats 35/45

Satuday Feb. 5th, 2010

800 m run

15 Clean & Split Jerk  75/105

20 Burpees

25 Push-Ups

600 m run

15 Clean & Split Jerk

20 Burpees

25 Push-ups

400 m run backwards

15 Clean & Jerk

20 Burpees

25 Moving Push-Ups

Friday Feb. 5th, 2010

4 Rounds

20 Thrusters  75/100

Lunge to the Blue

back peddle back fast

15 Mule Kicks

On-Rampers (0 to 3 mos)

4 Rounds

5 SP PP PJ

10 Dips

15 Push-Ups

Thursday Feb. 4th, 2010

Max Load

OH Squat 1-1-1-1-1-1-1

3-3-3-3-3

5-5-5-5

On Rampers (0 to 3 mos)

75 KB Swings

50 SDLHP

*everytime you break you must run 200 m

*use the heaviest KB as possible

Clarification on RX

I would like to address the issue of the “Rx” next to your name.  The “Rx” is probably one of the first things a crossfitter strives for, besides the kip, right?  So being that this is of importance to some, there is a high standard to follow.  Just because you went “Rx” on a weight does not mean that you get to put “Rx” by your name.  So here are some musts for “Rx”

-chest to the ground on pushups

-chin above the bar on pullups

-squats below paralell(oly lifts and all other lifts requiring you to squat)

-knees to the ELBOW in KTE’s

-shoulders below elbows in a dip

-head to the ground during HSPU

-ball to 10′ target, yes ladies,during wall balls

-if the wod says “dubs”, then dubs is Rx, not the sub

This is by no means to be meant as a  discouragement, but  want to make it clear for everybody so they know what they are striving for.  I know we all like to compete, (in a friendly way), against each other;  and we must keep the standards the same in order to compare times/strength correctly.  Your primary goal should be to BETTER YOURSELF. We always say; “TIME is secondary to FORM”.  Who cares if you got first but you didn’t push yourself as hard as you could have and/or your form looks like doo doo?

So the moral to the story is to always strive to improve your technique and  raise your INTENSIT!  If you can look back after a WOD and ask yourself:

-was my form right, or at least the very best that I could do?

-did I use the correct amount of weight(this means too little/too much)?

-and did I give it my 100%!

Biggest Loser Contest!!

We need everybody to tell their friends and

co-workers about our Biggest Loser Contest

starting Feb. 15th!  Eight week commitment.

$25.00 to enter.  All money collected will

go to the winner.  Everybody has a chance to

win because we are basing fat loss on Body

Mass Index, (BMI).  All participants will do

something as a group at the end of the contest.

If you are planning on being in it please see

Fortune and pay your entry fee.  The Nutritional

Program we will be following will be The Paleo

Plan.  Thanks!

Wednesday Feb. 3rd. 2010

Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments

On-Rampers (0 to 3 mos)

You will do “Kelly” but

everything will be cut in half,

with 5 rounds

Tue. Feb. 2, 2010

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Monday Feb. 1, 2010

10 Rounds

5 Snatch 65/95

200 m run

On-Rampers (0 to 3 mos)

4 rounds

10 DB Thrusters

10 Push-Ups

200 m run

Saturday Jan. 30, 2010

7 Rounds

15 KB Swings 16/24

15 KB SDLHP 16/24

15 Push-Ups

15 Wall Balls 10/20

15 Dubs/or Burpees

Freaky Friday Jan. 29th, 2010

Back Squat on The Minute WOD

1 back squat the first minute, 2 back

squats the 2nd minute, and so on and so

forth, until you can no longer  beat the

 clock.  You must do a minimum of 20

minutes of work total.  35/45

On-Rampers (0 to 3 mos)

Same Wod as above but Air Squat

instead of empty bar

Thursday Jan. 27th, 2010

Max Load

Clean and Jerk 1-1-1-1-1-1-1

C & J 3-3-3-3-3

C & J 5-5-5-

On-Rampers (0 to 3 mos)

4 rounds

15 KB Swings  12/16

30 steps Walking Lunges

200 m Med Ball Run

Thursday Jan. 27th, 2010

5 rounds

15 Hang Snatch

15 Burpees

15 Push-Ups

400 m run

On-Rampers (0 to 3 mos)

4 rounds

10 ball slams

15 sit-ups

20 air squats

20 push press

400 m row