Training day

3 rounds for time of
15 box jumps (24/20)
20 kettlebell swings (53/35)
10 chest-to-bar pull-ups
5 push presses (145/95)

Post times and loads to comments

The difference between a push press and a jerk is the number of dips you take.  One dip and drive up is a push press, because your shoulders complete the movement and help to lock it out.  One dip and drive, followed immediately by another dip with arms fully extended, is a jerk.  The push presses today are intended to increase your work capacity with a relatively medium weight compared to your press and jerk.

Training day

For time:
30 sumo deadlift high-pull (75/45)
30 thruster (75,45)
30 hang clean (75/45)
30 pull-ups
30 push-ups
30 knees to elbows
30 box jumps (24/20)
30 walking lunges
30 squats
30 burpees

Post times and loads to comments

Training day

A new version of the blog dedicated to CrossFit Cherokee is on its way!  We'll keep you posted through this blog and on the Facebook page!

4 rounds for time of
Run 400m
25 squats
20 sit-ups
15 push-ups

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Training day

Arthur Saxon executing a Two-hand Anyhow

For time:
100f frogger burpees
100f walking lunges w/45# plate
100f bear crawl
200f tire flip
100f bear crawl
100f walking lunges w/45# plate
100f frogger burpees

Post times to comments.

Training day

Here's a little preview of the WOD for tomorrow...

15 minute AMRAP of
10 wall ball shots (20/14)
10 toes to bar
10 box jumps (24/20)

Post rounds and reps completed to comments.

Training day

Diane
21-15-9 for time of
Deadlifts (225#/155#)
Handstand Pushups

Post times to comments

Alec Doss passed his CrossFit level 1 cert this past weekend, so join us in congratulating him!

Training day

 Mimi's first tire flip!
 

3 rounds for time of
Run 200m + 20 pullups
Run 200m + 20 pushups
Run 200m + 20 situps
Run 200m + 20 squats

Post times to comments.

Training day

Today's WOD is a CrossFit standby: Helen!

Three rounds for time of
400m run
21 kettlebell swings
12 pull-ups

Prescribed KB weight is 16kg/12kg (35# or 26.5#).  Post times to comments.

Training day

Five rounds for time of
5 thrusters (135/95)
8 burpees

This workout's brevity is eclipsed by its brutality.  Let your legs do the work on the thrusters, and don't forget to fully extend your hips on those burpees!

Post times to comments.

Training day

Five rounds for time of
6 handstand push-ups,
12 chest-to-bar pull-ups,
24 overhead plate lunges

Post times to comments.

Our own Alec Doss is going to get his CrossFit Level 1 Certification this weekend.  Keep him in your thoughts as he faces the trials associated with this cert--we know he's got the brains and the muscle, he's just gotta show it to them!

Training day

The sure signs of a great workout.



150 box jumps
5 burpees every 2 minutes until the box jumps are finished

Post times and number of burpees completed to comments.

Training day

A little Hero WOD to get your day started:

Five rounds for time of
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Womens' prescribed weight is 115#.  Post times to comments.

Training/rest day

Come out and see what we have going on at the front lawn!

And thanks to everyone who helped organize the Indian Knoll Elementary Family Fitness night, it was a well-organized event with a ton of community participation!  We had a great time teaching youngsters how to deadlift!

Training day

It's this simple--but not this easy!

Today's the day you get acquainted with our climbing ropes!

For time:
5 rope climbs
800m run
30 pull-ups
400m run
30 KB swings
200m run

Post times to comments.

Training day

Squat Cleans 5-5-5-5-5

Rest 5:00, then

3 rounds for time of
15 knees to elbows
25 flash push-ups

Flash push-ups are executed like this: from the top of the push-up descend until your chest rests on the ground.  Momentarily pick your hands up and make a motion like you are pushing through a curtain.  Then put your hands back where they go to do another push-up.  Continue in like fashion until your set is complete.  In much the same way that the box jump has been standardized in that everyone must stand up at the the top so judging can be unilateral, this is the evolution of judging the push-up.  This way all participants can be judged simply and fairly, and are actually completing the same range of motion.

Post loads and times to comments.

Training day

Drew got a PR deadlift on Monday night.

5 rounds for time of
35 double unders
200m run

Post times to comments.

The weather is keeping steady at "chilly," and the breeze is constant enough to feel good in the middle of a big metcon like this one:



1 round for time of
20 calorie row
30 wallball shots (20/14)
20 toes to bar
30 box jumps (24/20)
20 sumo deadlift high pull (75-55)
30 burpees
20 push jerks (135/95)

Post times to comments.

Training day



The CrossFit Total is a unique form of the maximal effort.  It gives you three attempts to reach your 1RM in three exercises: the back squat, the overhead press, and the deadlift.  In each of these exercises a little bit of deviation from perfect form is acceptable, so long as it is not detrimental to the execution of the lift.  This very slight breakdown in form is how you know you're making a maximal effort.  Every muscle fiber should be contracting to help finish the lift.  Get in here and move some weight!

CrossFit Total:
Back Squat 1 Rep Max
Overhead Press 1 Rep Max
Deadlift 1 Rep Max

8 minute AMRAP of
200m Run
8 Burpees
13 Kettlebell Swings (53/35).

Training/rest day

Periodically at our Canton facility we have large training seminars run by Physicians Business Solutions.  The business model of our club is one that incorporates everything necessary for holistic fitness: both an injury rehabilitation/prevention clinic and a fully equipped gym.

By now you should know that when words like "fully equipped gym" are bandied about, they are meant in the utmost.  Ropes, tires, barbells, bumper plates, pull-up bars, rings, med balls, boxes, power racks, and knowledgable training staff are the core of a true fitness program, and we are no different in that  regard.  The business model we employ is thriving during a recession, and there are very good reasons behind this fact.

One of those reasons is that it's a very good time to invest in yourself.  In times of economic hardship, preparing oneself for the worst is a great way not only to maintain the work you've already done, but also to hone the mental edge that got you there in the first place.  Trials of a physical nature also test the mind.  A rugged training program and the alertness it exacts from you are hallmarks of elite performance.  That is the goal here: the consistent improvement of elite performance.

Anyone who's done a few CrossTraining classes can attest to the hardiness of spirit required to finish a workout, no matter how short it may appear on the board.  Those seconds tick by like a road roller if you were the asphalt: interminably slow, and every one is compressing you more, and you're struggling to keep breathing, keep moving, keep fighting ahead of the crushing juggernaut.  The WODs are more than their name implies.  The truth is bigger than the words we use to describe it.  This is true training, preparation for the worst possible scenario.  Facing that which we fear and overcoming it.

Come train with us today, if you have time.  Because of the aforementioned seminar we'll be out on the lawn across the street, and what lies in wait on the grass is a surprise you'll just have to discover on your own.