CrossFit Campbell

CrossFit Campbell: Rest Day

   I love the excuses from old/new/prospective athletes alike. It's the holidays, the kids are out of school, I want to get in shape before I start/return to CrossFit (my fave)...The list goes on. I know we all have a lot going on, especially this time of year. Believe me, I really can empathize with y'all right now with all the changes the studio is going through. Make time for yourself. You (and those around you more than likely) will be happier you did.
   BTW, speaking of studio changes, be sure to pull me aside to update you on new location. We'll find out how many of you actually read this...

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Strength: 531 MP
Assistance: B/P & Chins

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Strength: 531 B/S
Assistance: P/C & D/L

CrossFit Campbell: Rest Day

Be aware of the hidden calories during the Holidays peeps!

I think we're gonna focus on strength only this week. Next week we'll double up strength on Mon & Tue leaving the second round of  12 DoC for Thur & Fri. Look at your #'s from Nov and be prepared to go heavier, faster, or both!

CrossFit Campbell: Workout of the Day

Team Relay WOD...1 athlete moving at a time until the run
Row...100 cal
Burpee...75
Pull Up...50
Box Jump...100
1 mile run as a group (you leave together, you return together)

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: review Prowler options
Strength: 531 PP/PJ
MetCon: Prowler work (1 in use while 1 loaded/unloaded)
Sprints – 6
40 yards
Weight on Prowler – 140lbs total
(or)
Sprints/walks – 10
30 yards
Set 1-2:  90lb
Set 3-4: 180lb
Set 5-6: 270lb
Set 7-8: 360lb
Set 9-10: 450lb

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: lunges (various)
Strength: 5.3.1 OHS
MetCon: 5 rounds for time
30 mtn climbers (ea leg), 25 squats, 20 ab mat, 15 push up, 10 lunges, 5 burpee

CrossFit Campbell: Rest Day

   Looking for a social networking manager. Maria and I get calls all the time from outside companies wanting to help us in this area but what can they possibly know about our community without ever stepping foot in our gym. I want one of our active members with knowledge in the big networking websites to step up and lead our efforts to grow our online presence. If you're interested, please send me an email.

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: MBC
Strength: 531 MP
MetCon: Tabata the following...
MBC, Pull Up, Burpee, KBS

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: stay warm
Strength: 531 B/S
MetCon: complete 3 rounds for total reps (081611)
Thrusters for 1 minute (45/25)
Rest 1 minute
Toes to Bar for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute
Rest 1 minute

*Keep Score by Total Number of Reps Per Round