CrossFit Las Vegas

How it's all going down...

We are closed from today until next Monday (re-open with new class schedule on July 13th).

We WILL, however, be posting 2 - 3 workouts per day until then so you can all stay up with your conditioning!  They will be posted as a 1) Strength workout, 2) no equipment workout, and 3) minimum equipment workout (something you could do at a "globo-gym").

Stay tuned for further details on our new class schedule and membership structure!!

Strength WOD

Deadlift

6-5-4-3-3-3

No-Equip. WOD

6 Rounds for time

5 Burpees

10 Air Squats

*rest 5 minutes, then*

3 Rounds for time of the same thing.  Your goal is to do the 3 rounds in half the time of the 6 rounds.

Min-Equip, WOD

10-9-8-7-6-5-4-3-2-1 reps of:

Thruster (95# M / 65# F)

Finger-tip Push-ups (Do regular push-ups if you have to)

7/4/2009 Happy Fourth Of July All!

Adnan left us a little going away present before we close next week.  He wanted us to have this sweat angel after meeting Angie for the first time.

 
**!!ATTENTION!!**  A reminder to all that we will be closed all week next week due to the renovation.  Our apologies for any inconvenience.  We will reopen on the 13th of July. Please enjoy the 4th responsibly.

 WOD
"1776"
1000m Row
100 Jumping Pull Ups
100 Single Skips
45 Wall Ball
100 Single Skips
40 KB Swings
100 Single Skips
35 Split Jumps
100 Single Skips
30 Ring Dips
100 Single Skips
26 Burpees

7/3/2009 And The Hits Just Keep On Coming...

TOD
As exercise enthusiasts, we train just about as often as we can.  As CrossFitters, we take that training to a level of "suck" that many choose not to experience.  As a result of this we get sore... really sore... a lot!  In order to perform at the top of one's game, massage therapy by a qualified and experienced therapist can help keep you free from injury and help minimize soreness.  Unfortunately, the occasional injury does happen.  For the most part, these injuries can be treated by simply resting and icing.  When this isn't enough, however, it could be time to consult a good chiropractor who practices Active Release Techniques.  ART is a method of soft-tissue manipulation that promotes flexibility and mobility of the body's connective tissues. Likewise, it mobilises fibrous adhesions and reduces the severity and sensitivity of scarring caused by injury.

WOD
"Angie"
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

7/2/2009 Had Enough Yet??

Tami met the broad side of her jump box after we introduced her to Kelly.  They didn't get along too well!!

WOD
"POS"
5 rounds for time of:
30 Double Unders
20 KB Swings, 45#/25#
10 Burpees

7/1/2009 The Beatings Will Continue Until Moral Improves

Grant decided to try his hand at a Highlands Games meet.  Here he is at the Celtic Fling in Pennsylvania tossing a caber and sheaf.

Take a peak at the CrossFit Strength Bias and CrossFit Ottawa's Relative Intensity.  Both lay out a good foundation for developing strength/power while maintaining or even improving one's metabolic conditioning.  Both articles require a subscription or nominal fee.

WOD
"Jacket of Pain" (Courtesy of Valley CrossFit)
500m Row
100 Push Press, 75#/55#
500m Row
75 Push Press, 75#/55#
500m Row
50 Push Press, 75#/55#
500m Row
25 Push Press, 75#/55#

6/30/2009 Yet Another Favorite!!!

Everyone had a blast this past Saturday on the hike!

QOD
What are some cool ideas you guys have for gatherings?  I've had people ask for a spirited afternoon of Hooverball.  I've also heard others ask for a trip to the pool or Lake Mead.  What are your thoughts?

WOD
"Kelly"
5 rounds for time of:
400m Run
30 Box Jumps, 24"/18"
30 Wall Ball, 20#/14#

6/29/2009 Not Her Again!?!

WOD
"Fran"
21-15-9
Thrusters, 95#/65#
Pull Ups

Check out our friends at CrossFit 801 doing today's WOD!

6/27/2009 Over The Hill and Through the Woods...

"Annie Are You OK" was not well received yesterday...

Clif hitting a handstand at the Leaning Tower of Pisa.

Deb on a column at the Colesseum.  Apparently, Clif's handstand affected the stabilizers in his shoulders.

WOD
AMRAP 20min of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

6/26/2009

WOD
"Annie-are-You OK"
21-15-9
Rows (calories)
Burpees
Sumo Deadlift High-pulls 55#/35#
Thrusters 95#65#
Medicine Ball Cleans 20#/14#
Wall Balls 20#/14#

6/25/2009 Married? What? When?

Tom and Anne-Marie at Red Rock(?) tying the knot!!.  I'm not for certain it's Red Rock 'cuz they DIDN'T TELL ANYONE!!  Congratulations to Tom and Anne-Marie.

QOD
Completely unrelated to fitness, what is your ideal wedding day?  Church or outdoor?  Large or small?  Traditional or something crazy?

WOD
3 rounds for time of:
10 One Arm Overhead Squat (left)
10 One Arm Overhead Squat (right)
7 Deadlifts, 250#/185#