CrossFit Northwest Tucson

081130

WOD

Clean and Jerk 5-5-5-5-5 reps

Post loads to comments.

Our fellow Crosfitters Mike and Lisa Ray, owners of CrossFit Flagstaff, made it on the main site.  Looks like they are having a little fun in the snow.

081129

Rest Day

Happy Birthday Mom, I hope you have a great day, looking forward to breakfast.

Check out the Nutrition page for more posts from Jennifer.

A memorial set up on a beach in Santa Monica, CA.

Post thoughts to comments.

081128

WOD

"Gluttony!"

For time do the following:

Row 500m
1 pood Kettlebell Swings, 30 reps (or 35 pound dumbell swing)
30 Push-ups
100 Squats
185 pound Deadlifts, 20 reps
20 Ring dips
Run 400m
95 pound Clean, 10 reps
10 weighted Pull-ups, 1/4 body weight
Row 500m

Greg waiting for his Med ball to fall out of the sky.

081127

Happy Thanksgiving!

WOD

10 rounds for time:

65 pound Thruster, 10 reps

10 Pull-ups

10 Sit-ups

Post time to comments.

Jennifer cranking out her band assisted handstand push-ups.

081126

WOD

"Helen"

3 rounds for time of :

Run 400m

1 1/2 pood Kettlebell swings (55 pound), 21 reps

12 Pull-ups

Post time to comments.

Please check out our Nutrition segment on the left for our first post about Thanksgiving.

  

081125

Rest Day

Rest or work on your favorite movements.

Virtuosity

What are we striving for?  The first goal of most of our clients is losing weight, and as most all of you know, CrossFit makes that happen quickly.  With the proper nutritional balance, fat leaves the body like the autumn leaves fall to the ground in Maine.  Now what?  Our clients feel like teenagers again and are hooked on CrossFit.  While losing weight and streamlining body composition our students are working on fundamentals.  After they reach their "happy point", CrossFit keeps calling.  I must get faster, I must get stronger, I hear repeatedly.  Rarely does anyone say, I must squat better, I must get better at the medicine ball clean. The next step in training or learning is to aim for Virtuosity.  Just like learning the violin, our fingers must bleed before perfect notes are achieved.  It is our job as coaches to help you, our students, get to the next level.  To pass on the basics because you have met your first goal will be detrimental to your progress.  To get faster, stronger we must strive to be perfect.  We must be Virtuous.  Please read further the links provided below and post your thoughts to comments.

Virtuosity - By Merriam-Webster Online Dictionary

Virtuosity - By Greg Glassman - CrossFit Journal August 2005

Kate Tong, Go CrossFit

  Courtesy CrossFit HQ

081124

WOD

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Greg and Becky running their 400m.

081123

WOD

Three intervals for time:

Run 800m or Row 1000m

Recovery time = 800m time.  (if you run a 3:00 800m, rest 3:00 before next interval)

Post each time of to comments.

A look of joy and concentration.  Just a quick row before bed, please Daddy?

Recover fast or the monsters will get you!

081122

WOD

As many rounds as possible in 20 minutes of:

225 pound Back squat, 5 reps

7 ring dips

Post rounds to comments.

Wayne pumping out some squats during his intro WOD.

081121

Rest Day

 

Our Shirts are in and they are nice, contact us if you want one.

Napolitano likely Obama pick as Homeland Security secretary By Mimi Hall, David Jackson andFredreka Schouten, USA TODAY