SouthBaltimore CrossFit

This Thursday will be our last workout for the month, as both of us will be out of town for the Thanksgiving Holiday.

Are you going out of town?  Even if you are, it’s no reason to stop working out.  Check out the CrossFit Affiliate page, and find a gym near where you’ll be next weekend.  Where will your trainers be?  Well, Karen will be checking out H.O.T Side CrossFit near Chicago, and Troy will hit up CrossFit San Antonio just like he did last Thanksgiving.

Workout:

With Dumbbells:

15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Push Press

5 Rounds for Time

Jenn (25#) 19:10

Connor (30#) 20:12

Ryan (35#) 21:28

Tom (40#, accidentally used one 45# for a while) 18:00 for 4 rounds

Everyone does some elbow lever work. Karen is so fast she can't be photographed!

Jim shows us the meaning of balance.

Far from perfect, but not bad for an impromptu elbow lever.

Thanks to Jim and everyone at Potomac CrossFit for the awesome seminar.  If you haven’t yet, check out www.beastskills.com and get practicing.  Photos are courtesy of Brian Wilson at Potomac CrossFit.

Workout:

Tabata Mashup

KB Swings

KB Goblet squats

8 rounds each (8 min total)

Tom: 11(swings), 7(squats)

If you’d like some, check out www.beastskills.com for some really awesome gymnastics skills to work on.  Karen and I will be attending a seminar with the fellow UMD grad this weekend at Potomac CrossFit.  Maybe we’ll get some ideas for next Thursday’s workout…

See you at 7.

CrossFit is awesome, but it only works if you show, DOM!

–

Workout (Thanks to Ryan from CrossFit BWI for the rep scheme idea):

21-15-9 Deadlift

15-15-15 Burpees

Ryan: 11:57

Josiah: 17:22 (15-12-9 DL) Great first effort!

Get some work done before all of your Halloween debauchery.  Meet us in the park at 7.

–

“Riverside gone bad”

With a running clock, do one minute of work per station. Score is total reps.

Row

Push-ups

KB swings

Thrusters

Tuck jumps

3 rounds, rest one minute between rounds.

Matt - 121, 63, 81: 265

Dom - 108, 70, 58: 236

Tom - 137, 105, 93: 335

Ryan - 88, 73, 78: 239

Due to a send-off for a friend, Troy won’t be in the park to work out with you today.  Don’t worry about him, he’ll get his workout in.  How about you?  Do this:

400m Run

50 Squats

4 rounds for time

It’s a bit of a longer read, but hey, you try and solve all of America’s food supply issues in brief fashion.  Michael Pollan certainly accomplishes just that in his brilliant letter.

Workout:

Upside-down “Helen”

3 rounds

21 KB swings

12 sumo deadlift high pulls

400m run

Workout:

Modified “Erin”

3 rounds

15 reps 40# DB squat clean

21 pullups

Workout:

“Helen”

3 rounds

21 KB swings

12 pullups

400m run

Due to inclement weather, there will be no workout in the park today.

We’re switching things up!  From now on, all workouts will be TOTALLY FREE! and there will only be one per week, on Thursdays at the regular time.  We think this will work better than the previous setup.  We’re all busy, and this will allow us to ballance life yet still give you the high quality coaching you’ve come to expect.  We’ll bring out the equipment and come up with the workout, just come out any Thursday you’re free.  Come on time to be sure and get in the first heat!