Bayside CrossFit

WOD

Strength-

Back squat 5-5-5

Max Rep Dead Hang pullups x3

Met Con-

30-20-10

KBs and Burpees

Hours This Week

Monday: 9AM, 10AM

Tues, Wends: 9AM, 10AM, 4PM, 5PM, 6PM

Thursday: 4PM, 5PM, 6PM

Friday: 9AM, 10AM, 4PM, 5PM, 6PM

Saturday: 10AM

WOD

Met-Con

-3 Dead-lifts (#315, #135)

-6 Ring-dips

-9 KTE

---10 Rounds for time---

Hours This Week

Monday: 9AM, 10AM, 4PM, 5PM, 6PM

Tuesday closed

Wednesday: 9AM, 10AM

Thursday: 9AM, 10AM, 4PM, 5PM, 6PM

Friday: 4PM, 5PM, 6PM

Saturday: 10AM

Closed Thursday.

We will be closed Thursday, but will be open Wednesday, Friday and Saturday-normal business hours.

Here are the results from the Total this past weekend.

Kevin-670

Cori-395

Steve-895, up from 740

Mike G-885

Jason M-905

Julie-390

Joe K-975

Todd-1105

Pete-865

Tim T-1065

J-985

 Pete had a BW of 158 and DL of 425 for 2.68 times his BW!!!

Todd had a BW of 190 and a BS of 460 for 2.34 times his BW!!!

Joe K had a BW of 190 and a Press of 205 for 1.07 times his BW!!

Good job everyone. We will start back on the linear progression next week, with this week being a relax week.

Pictures are up from this weekend----> in albums to the right

Good job Guys and Gals!!!

Good job on the Total everyone. We had many new PR's set and I suspect this trend will not slow down. Our strength training will continue and we will have more PR's in the future. We have changed into a strength training facility with added met-cons for general physical preparedness and I must say that is has payed off. Thanks to everyone who came out and gave it all they had... I'm proud of you guys!!

We will be open tomorrow, regular hours. I will post the hours for the rest of the week tomorrow afternoon, as well as the percentage results and pictures from Saturday.

 

Tim's 445lb Dead-lift!!

Easy Friday.

       Tomorrow we will be having our CrossFit Total. We started this linear cycle on Oct 12, 09 and everyone has made some huge improvements!! The strength training has paid off, we are all now stronger than before and capable of doing more work in less time. Tomorrow will give us a taste of what we are possibly, just maybe, capable of.

     The Total will begin at 1000 hrs, the order of lifts will be: Squat, Press, then Dead-lift. No one will move on till everyone has finished a particular lift. You will be given three attempts at each lift to find a 1 rep max, there will be a warm up period for each lift before each lift. The rules for each lift will be briefed at the beginning of the Total and before the group begins each lift. Chalk is allowed, belts are allowed, shoes are optional, no wrist wraps that help with grip are allowed, knee sleeves are allowed but must be worn from the beginning of the warm-up to the end of the lift for each lift. Any questions can be posted to comments or saved till tomorrow.

     After the Total we will resume training in this strength format. Some will continue on this linear progression for some time and some will switch to some more advanced programming. Whatever the case may be, be happy, be proud... the progress has been steady and will continue to come.

.... We will have beer, fruit and pizza after the Total tomorrow.

Good luck everyone and see you then!!

WOD

Strength

Dead-lift

5x1

Met-Con

AMRAP, 15 Min of Cindy

5 Pull-ups

10 Push-ups

15 Squats

Hours this week.

Monday: Closed

Tuesday, Wednesday: 9AM, 10AM, 4PM, 5PM, 6PM

Thursday: Closed

Friday: 9AM, 10AM, 4PM, 5PM, 6PM

Saturday: 10AM

**Total this Saturday