CrossFit Wod – Page 262

TUESDAY – 12.7.10

December 6, 2010SiteplicityCrossFit Wod0

1 RM Clean & Jerk 5.3.1.1.1.1 “Two at a Time” 10 min AMRAP #1 7 Hang Power Cleans (135/95/65) 7 Push-ups 60 sec rest 10 min AMRAP #2 7 Box Jumps (24/20″) 7 Pull-ups Score each AMRAP separately for completed rounds + reps, combined score is total completed rounds. .

MONDAY – 12.6.10

December 5, 2010SiteplicityCrossFit Wod0

Back Squat 10.5.1.1.1.1 “Nancy” 400m Run 15 Overhead Squats (95/65/45) 5 Rounds for time WOD 2: 15 Goodmornings/15 V-ups, 3 rounds. Not for time, focus on slow and controlled movements using lower back/hamstrings and abs. .

PALEO 101 w/Tiff

December 2, 2010SiteplicityCrossFit WodCrossFit, FitCamp, Fitness, Gym, Health, Health Club, Leominster, Nutrition, Paleo Diet, Paleo Nutrition, Ultimate FitCamp0

CALCIUM & BONE HEALTH: In the U.S. calcium intake is one of the highest in the world. We also have one of the highest rates of bone demineralization (osteoporosis). Bone mineral content is dependent not just upon calcium intake but upon net calcium balance (calcium intake – calcium excretion). Most focus upon the calcium intake...

Nicks Coaching Corner – Do you know how to Fish?

December 1, 2010SiteplicityCrossFit WodCrossFit, FitCamp, Fitness, Gym, Health, Health Club, High School, Injury, Leominster, Nutrition, Personal, Training, Ultimate FitCamp, Weight-loss0

“Do you… Take Fish for a Nights Dinner or Learn how to Fish for a Lifetime of Dinners? This week, I am going to follow up with last weeks issue, injuries and what to do to avoid or deal with them. We all have imbalances, weaknesses or “issues” with our body. Maybe you have tight shoulders, hips,...

WEDNESDAY 12.1.10 – Our Playground

November 30, 2010SiteplicityCrossFit WodFitness, Gym, Health, Health Club, Kids, L-sit, Leominster, Training, Ultimate FitCamp, Weight-loss, Youth0

Often times at the studio we talk about FitCamp being like an adult playground. For many of us it’s been many years since we did a handstand or swung on a bar. For many children that kind of play is second nature, we take them to the playground and they instinctively know what to do....

TUESDAY – 11.30.10

November 29, 2010SiteplicityCrossFit WodCrossFit, Gym, Health, Health Club, Leominster, Ultimate FitCamp0

Clean & Jerk 3.3.3.3.3 “Helen” 400m Run 21 KBS (53/36lbs) 12 Pull-ups 3 Rounds for time Then… 40 Sec. Hollow Rock 40 Sec. Superman 3 rounds .

MONDAY – 11.29.10

November 28, 2010SiteplicityCrossFit WodCrossFit, Fit Camp, FitCamp, Fitness, Gym, Health, Leominster, Ultimate FitCamp0

d MONDAY: 11.29.10 Back Squat 3rm x 5 “Dirty Thirty” 30 OH squats (95/65/45) 30 Push-ups 30 Thrusters (95/65/45) 30 sit-ups 30 sumo deadlift high pulls (95/65/45) 30 Air Squats 30 Dips (ring/bench) 30 Lunge Steps (strip weight from bar, and use 45lb all genders) 30 Burpees 30 Wall Balls (20/14/10) 1 round for time. .

A message from Mike D.

November 24, 2010SiteplicityCrossFit WodCrossFit, FitCamp, Fitness, Gym, Health, Health Club, Leominster, Ultimate FitCamp0

Just wanted to share a message I received yesterday from Mike D. (one of our college FitCamper VIP’s! Who will be back in class during winter break). Welcome back Mike! “Hey there strangers! So, it’s almost Thanksgiving time and every year my family asks me what it is I’m thankful for. Instead of sitting there...

Wednesday 11.24.10 – Gobble Gobble

November 24, 2010SiteplicityCrossFit WodFitCamp, Fitness, Gym, Health, Health Club, Leominster, Nutrition, Paleo, Paleo Diet, Paleo Nutrition, Ultimate FitCamp0

Thursday many of us will celebrate one of our most treasured holidays, Thanksgiving. A wonderful day to sit down with family and friends and celebrate. Many of us (thanks to Tiff) will be having a Paleo-friendly day, below is a recipe for Paleo cranberry sauce that will go nicely with your beautiful free range organic...

TUESDAY – 11.23.10

November 23, 2010SiteplicityCrossFit Wod0

Deadlift 5 x 5RM “Oxygen” Box Jumps (20/24″) KBS (24/16) Sit-ups (w/anchor) 50, 40, 30, 20, 10 Thanksgiving Week Holiday Schedule: Monday/Tuesday/Wednesday – Normal Class schedule Thursday: NO classes Friday: 8am UN-Stuff-A-Thon, only class of the day. Saturday: 9:15am Sweatfest /

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