Friday 09/02/27

"Farther, longer is not fitter, is not healthier."

- Coach Glassman

Mechanics

- Medicine ball work

- Med ball throwing

WOD

'Clean my burpees'

7 rounds for time:

10 med ball cleans

10 burpees

Post time to comments.

Thursday 09/02/26

"Hiding from your weaknesses is a recipe for incapacity and error."

- Coach Glassman

Mechanics

- Turkish Get-ups

- Kettlebell work

WOD

'Fight Gone Bad! with Kettlebells'

In this workout you move from each of three stations after one minute. This is a three-minute round from which a one-minute break is allowed before repeating. Today is 5 rounds. The stations are:

One-armed KB swings

One-armed KB clean N press

One-armed KB snatch

The clock does not reset or stop between exercises. On call of "rotate", the athlete must move to the next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

Wednesday 09/02/25

"No brain, no pain."

- CrossFit Oakland

Mechanics

- Broad Jumps

- Deadlift

WOD

'Jump for your life!'

Broad jump 100 yards counting the number of jumps

Lunge that many times alternating legs

Deadlift that many reps

Box jump that many reps

Squat that many reps

Post time to comments.

"The Health lift"

Tuesday 09/02/24

"I'm a fitness whore, I don't care how you feel, only about performance."

- Coach Glassman

Mechanics

- Medicine ball work

- The Deadlift

- The Clean

- The Front Squat

- The Push Jerk

WOD

'Lexi'

For time:

150 Med Ball Clean N' Jerks (20#/16#)

Coach Glassman on the med ball clean - video:

Post time and thoughts to comments.

Monday 09/02/23

"Our warm-up is your workout..."

- Coach Glassman

Mechanics

- Squat work

- Press work

WOD

'Jump, Jive and Whale!'

5 rounds for time of:

15 barbell jumping squats

10 shoulder press (use same barbell)

400m run 

Post times to comments.

Sunday 09/02/22

"We cannot become what we need to be by remaining what we are..."

- Max Dupree

Rest Day

Saturday 09/02/21

"Poor form in the gym is caused by insufficient yelling..."

- Coach Rippetoe

Mechanics

- The Burgener Warmup

- Jumping Squats

WOD

'Deck of Death'

This WOD will be performed as a team. When a card is drawn, each member of the team will complete the prescribed number of reps for that exercise. When the last person is done, the next card will be drawn. First team to finish wins.

Diamonds = knees to elbows

Hearts = burpees

Clubs = double unders

Spades = jumping squats

Joker = 800m run/bike/row

Post times to comments.

CrossFit Overload with Coach Burgener

Friday 09/02/20

"We don't have the agility of gymnasts, the power of a weightlifter, or the endurance of a marathoner but we have more agility, power, and endurance than any gymnast, weightlifter or marathoner. We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us does way better than you can."
- Coach Glassman

Mechanics
- Clean work
- Kipping drills

WOD
'Angie'

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post times to comments.

Thursday 09/02/19

"If you don't come we don't care, if you come, we do."

- Diablo CrossFit

Mechanics

- Air Squat (The squat improves athleticism, one hip, knee, and back at a time...)

- Over Head Squat (The OH Squat trains for efficient transfer of energy from large to small body parts, which is the essence of sport movement...)

WOD

'Nancy'

5 rounds for time of:

400m run

15 OH Squats

Post times to comments.

CrossFit News Feed

Attention CrossFitters...

This is in regards to CrossFit packages and class schedules.  The following has been decided by Sharky management:

Class Packages

1 Session - $10

10 Sessions - $80

20 Sessions - $150

Individual Training Packages

1 Session - $40

5 Sessions - $140

10 Sessions - $220

Class Schedule

12pm - Monday, Tuesday, Thursday, and Friday (Coach Ty)

1pm - Wednesday (Coach Ty)

630pm - Tuesday (Coach Billy)

1030am - Saturday (Coach Billy)

If there are any questions or concerns, please feel free to contact Billy or myself.

- Coach Ty

Wednesday 09/02/18

"Even if it's not perfect, fight for it!"

- Adrian Bozman

Mechanics

- The Squat Clean

- Double Unders

WOD

For time:

45 double unders or 225 singles

45 squat cleans

45 pull-ups

45 double unders or 225 singles

Post times to comments.

Instructional Video:

Tuesday 09/02/17

"Trample the weak, hurdle the dead!"

- Valleycrossfit.com

Mechanics

- Sumo Deadlift High-pull (Deadlift, shrug, pull)

WOD

7 rounds for time of:

10 sumo DL high-pull

10 ring dips

Post times to comments.

Monday 09/02/16

"Families is where our nation finds hope, where wings take dream."

- George W. Bush (Happy 'Family Day'...)

WOD

3 rounds for time of:

500m row

21 burpees

400m run

Post times to comments.

Friday 09/02/13

"Bow to Fran!"

- Justin Lascek

Mechanics

- Front Squat

- Push Press

WOD

'Fran'

21-15- and 9 reps, for time of:

Thruster

Pull-ups

Post times to comments.

Chris Speal successfully nailing a 235 pound push jerk.  He is about 66 inches in height and weighs about 155 pounds.  Oh, did I mention he has a 2:02 minute Fran?

Thursday 09/02/12

Rest Day

Coach Glassman on 2009 CrossFit Games format - video:

Post thoughts to comments.

Wednesday 09/02/11

"CrossFit promotes the ability to perform functional movements with large loads, long distances, quickly..."

- Coach Glassman

Mechanics

- Squat Cleans

- Double Unders

WOD

For time:

45 double unders or 225 singles

45 squat cleans

45 ring dips

45 double unders or 225 singles

Post times to comments.

CrossFit News Feed

A very big CrossFit congrats goes out to Terry Howe for successfully ripping out his very first Ring Muscle Up this evening.  The Muscle Up is a staple of CrossFit and it's conquering deserves notice.

Another big "Hell ya!" goes out to Russell Pettypiece and Leanne Andali for deciding to train for this year's CrossFit games, which take place in California this July.  Russ and Leanne will have to qualify first in order to compete and this will occur in Fredericton, New Brunswick this May.  Lets all wish them good luck!  

Leanne also successfully lifted 195lbs deadlift today and completed 170 air squats in a row without rest - AMAZING!

Peter Buscema and his son Chris have been steady CrossFitters for over 4 months now.  And during this evening's class with coach Billy, I noticed that both Peter and Chris's Medicine Ball Clean form was beautiful.  I just wanted to point out their success; keep up the solid work gentlemen.

 - Coach Ty

Tuesday 09/02/10

"3-2-1 GO!"

- Maggie

Mechanics

- Curtis P Complex (Clean, Front Squat, Lunge, Push Press)

WOD

'Make the Bad Man Go Away!' - 5 rounds for time of:

10 curtis p complex

15 knees to elbow

20 KB swings

Post times to comments.

Monday 09/02/09

"Magic in the movements..."

- Andy Stumpf

Mechanics

- Review (Air Squat, Front Squat)

- Introduce Over Head Squat (Pass Through, Find the Frontal Plane)

WOD 

'Baseline' - For time:

500m row

40 squats

30 sit-ups

20 push-ups

10 pull-ups

Post times to comments.