2/28/11

Congrats to the four that ran the Snow Joke Half Marathon this weekend:(Official times and picture to come)   

 Ian Duncan

Tim Ahler

Evan Rindal

Jake Nissen

Time for a new week!

Rob Orlando's Challenge 3

5 Rounds

10 Power Snatch (115/85)

50 Double Under 

2/25/11

Snow Joke Half-Marathon is this weekend, if your running it please wear your F.I.T. shirt! There will be a group of us going up the night before and crashing at Evan's sisters house. So if your interested get a hold of Evan or I. 

P.S. Bring your swimming trunks!

Also Saturdays time has been moved forward an hour just for this weekend!
Classes will be 9-11am

Airforce W.O.D.

20 Thuster

20 SDHP

20 Push Jerk

20 OHS

20 Front Squat

`You start with 4 Burpees, and on every minute you do 4 Burpees

Weight is (95/65). This is one tough WOD! The fastest time by a male at sectionals was 3:53...Yikes!

Heres the video: Midwestern Event 1

Kael and I were talking about shoes and which ones are the best for what we do. We need a shoe that is light, supportive, and comfortable for running and jumping, and one that has a solid heel with a maximal contact point for moving heavy loads fast. What is your favorite shoe? Heres a good article on what might be the best shoes for crossfiters, do you agree?

Shoes 

2/23/11

10-1

Pistol

HSPU

2/22/11

"Hassle"

20 SDHP(95/65)

30 Box Jump

40 Situp

In The Long Run Are We All Undead?

It's Coming! Are You Ready?

2011 X-FIT GAMES

1/21/11

Deadlift: 5-3-3

Then

21-18-15-12-9-6-3-1

Front Squat(95/65) 

PullUp

2/18/11

3 min AMRAP

Hang Cleans

6 min AMRAP

5 Wall Balls

10 Pullups

9 min AMRAP

10 D.U.

10 Burpee

10 OHS

2/16/11

Were gonna do another run so bring those shoes again!

then:

10 Rounds

10 Push Press(95/65)

10 Box Jumps

2/15/11

We are going to be doing some running first so make sure you dress appropriately! 

then:

200 1-arm KB Snatches

2/14/11

4 Rounds w/1 min break

15 G.I. Jane

30 Thrusters(45/35)

60 Situps

2/11/11

"If your not bettering yourself at anything, your failing at everything"

-Anonymous

"It needs more kettlebell"

Front Squat 5-5-5

50-40-30-20-10

KB Swing

Double Under

2/9/11

"Chelsea"

AMRAP 30

5 Pullups

10 Pushups

15 Air Squats

Complete 1 Set each Minute for 30 Consecutive Minutes.

Once you fail to complete a set within the required minute, complete as many additional sets in the remaining time left.

2/8/11

3 Rounds

3 Clean an Jerk(155)BB(185)

9 Box Jumps(24")BB(30")

12 Pullups

+

Tabata!

2/7/11

Bench 5-5-5-5-5

w/ max pushup after each set

then

AMRAP 5

5 Box Jump

10 Squats

2/4/11

‎"If they can make penicillin out of moldy bread, they can sure make something out of you." -- Muhammad Ali

Tim fighting through the first WOD at the winter games

4 Rounds w/ 1 min break

10 Med-ball push ups

20 med-ball squat cleans

40 strict press(45/35)

If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.
-Bruce Lee

Dead Lift 3-3-3

+

21-15-9

Hang Snatch (95/65)

Burpee Bar Jump

Wall Ball