Stay Active CrossFit

Weather permitting we will be meeting in Carrier Park for another outdoor workout this coming Saturday, May 2nd at 9am. We will meet in the Pavilion parking area.  Come out for a great time! 

Questions?  Call Shanna at (315)244-6041

Wednesday April 29, 2009

Strength/Skill work: Shoulder Press Find a 5, 3, OR 1 rep max

WOD:

As many rounds as possible in 10 minutes of

200m run

20 knees to elbows

Tuesday April 28, 2009

WOD:

“The Hilt”

21-15-9

squat cleans (M-135lbs, W-95lbs)

burpees

For time.

Adam Hiltner has had a tremendous role in getting the CrossFit community of Asheville up and running.  Tomorrow Adam will be returning to Fairfaix, Virginia to prepare for the opening of his own CrossFit affiliate Precision CrossFit .  

Best of luck to you Adam!  We can’t thank you enough.

WOD:

21-15-9

Power snatch or squat snatch depending on your experience with the lift. (M-95lbs, W-65lbs)

Chest-to-bar pull-ups

Congrats to Kara Goucher for an impressive 3rd place finish at this year’s Boston Marathon.  You can run with all the heart in the world but over 26.2 miles the more efficient form is going to have the advantage.  Kara is an incredible runner, yet early on in this video (the last mile of the race) she can be seen running quite upright working against gravity and reaching with each stride.  Compare that to the suddle forward lean and fluid stride of her competitors.

Reminder: Today’s WOD is at Carrier Park on Amboy Rd.  Meet at the parking lot in front of the main pavillion 9am until 11am. 

Skill work: Pose Running Drills

WOD: 

Suicide Ladder over 30 meters

5 rounds of 1 minute on, 1 minute off

There will be a marker at 10m, 20m and 30m.  From start you will sprint to the 10m mark and back to start, sprint to the 20m mark and back to start, sprint to the 30m mark and back to start as many times as possible over 1 minute.  Rest 1 minute and repeat for 5 rounds.  The 10m mark is worth 1 point, 20m 2 points and 30m 3 points.  Add your scores for every marker reached over the 5 minutes.  You may advance to the lines out of order. 

5 minute rest

As many rounds as possible in 15 minutes of:

20 kettlebell swings (1.5 pood-M, 1 pood-W)

15 ball slams (12lbs-M, 10lbs-W)

30 meter tire drag and pull (45lbs-M, 25lbs-W)

30 meter burpee broad jump

30 meter walking lunge

Friday April 24, 2009

WOD:

800 Run

21 Overhead Squats

21 Box Jumps

400 meter Run

15 Overhead Squats

15 Box Jumps

200 meter Run

9 Overhead Squats

9 Box Jumps

WOD:

Find your deadlift 5 rep max and work to do five heavy work sets at or near your 5 rep max in the process.

WOD:

As seen on CrossFit Santa Cruz Central…

Complete five rounds of the following:

One minute of max rep Muscle Ups

One minute of rest

One minute of Power Clean & Jerk (135lbs/95lbs)

One minute of rest

Record reps for each round and add total reps for each event.

WOD: “Angie”

100 pull-ups

100 push-ups

100 sit-ups

100 squats

For time.