CrossFit SWARM http://www.crossfitswarm.com Life. Changing. Fitness Fri, 03 Feb 2012 01:36:32 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 February 3 2012 http://www.crossfitswarm.com/workout-of-the-day/february-3-2012/2012/02/02/ http://www.crossfitswarm.com/workout-of-the-day/february-3-2012/2012/02/02/#comments Fri, 03 Feb 2012 01:36:32 +0000 B http://www.crossfitswarm.com/?p=3323 Friday February 3 2012

Strength 

Back Squat:
1X6 @ 70%
1X6 @ 80%
1X3 @ 90%
1X2 @ 95%

rest 2-3 min. between each set.

Conditioning

3 Rounds

Double Unders (2 Minutes Max Reps)
Box Jump (Max Unbroken Reps)

Record Double Unders and Box Jumps Per Round
(ex. 100/30 88/28 56/29)

Total Reps

Saturday Feb 4 2012 10:00am Rowing Clinic.  No Normal Class.  Kids class as normal.

Next Saturday Feb 11 2012 The gym will be closed (2/11) Adults & Kids  due to the CrossFit Comp that Mark and Steph are competing in.  I will be traveling down there with them.

]]> http://www.crossfitswarm.com/workout-of-the-day/february-3-2012/2012/02/02/feed/ 0 February 2 2012 http://www.crossfitswarm.com/workout-of-the-day/february-2-2012/2012/02/01/ http://www.crossfitswarm.com/workout-of-the-day/february-2-2012/2012/02/01/#comments Wed, 01 Feb 2012 23:22:29 +0000 B http://www.crossfitswarm.com/?p=3321 Thursday February 2 2012

“Desforges”

Five rounds for time of:
225 pound Deadlift,
12 reps 20 Pull-ups
135 pound Clean and jerk,
12 reps 20 Knees to elbows
Post total time.
Our member JennyBoom requested this since they went to high school together
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
]]> http://www.crossfitswarm.com/workout-of-the-day/february-2-2012/2012/02/01/feed/ 0 February 1 2012 http://www.crossfitswarm.com/workout-of-the-day/february-1-2012/2012/01/31/ http://www.crossfitswarm.com/workout-of-the-day/february-1-2012/2012/01/31/#comments Wed, 01 Feb 2012 01:17:50 +0000 B http://www.crossfitswarm.com/?p=3317 Wednesday February 1 2012

“Karen Interrupted”

With a continuously running clock athletes accumulate as many wall ball shots as possible in 3:00.
At 3:00, Karen is interrupted and the athletes have 5:00 to reach a one-rep max squat clean.
At the 8:00 mark, athletes return to their wall balls and complete shots required to total 150 reps.This event is scored as two WODs:
(1) total time to complete Karen (Including the 5:00 for the squat clean effort)
(2) max weight achieved on lift

Other news

Rowing Clinic this Saturday at 10:00am
http://www.crossfitswarm.com/events/rowing-clinic/
CrossFit Games Open starts this Month
The Open will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Athletes will have until Sunday at 5 p.m. PT each week to submit their results.   http://games.crossfit.com/
All gym members are welcome to compete at CrossFit Swarm. We will be doing the workout on Saturday’s and one weekday that will be announced closer to the date.
]]> http://www.crossfitswarm.com/workout-of-the-day/february-1-2012/2012/01/31/feed/ 0 January 31 2012 http://www.crossfitswarm.com/workout-of-the-day/january-31-2012/2012/01/30/ http://www.crossfitswarm.com/workout-of-the-day/january-31-2012/2012/01/30/#comments Tue, 31 Jan 2012 01:24:32 +0000 B http://www.crossfitswarm.com/?p=3313 Tuesday January 31 2012

Strength

Tall Snatch 3RM

Conditioning

As many rounds as possible in 12 mins of:
5 Ground To Overheads (Atlas Stone) 93 lbs / 73 lbs
10 Ring Dips
15 Toes-to-Bars

Post total rounds.

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Strength

Back Squat

8 @ 65%
6 @ 75%
4 @ 85%
4 @ 90%

Conditioning

5 Rounds for Time

3 Deadlifts 225 / 185 lbs
6 Pullup (Chest to Bar)
9 Pistols

Deadlifts must be returned to starting position. no dropping.
Chest to bars must be performed with chin over bar and elbows pointing back at top.

]]> http://www.crossfitswarm.com/workout-of-the-day/january-30-2012/2012/01/29/feed/ 0 January 27 2012 http://www.crossfitswarm.com/workout-of-the-day/january-27-2012/2012/01/26/ http://www.crossfitswarm.com/workout-of-the-day/january-27-2012/2012/01/26/#comments Fri, 27 Jan 2012 01:24:17 +0000 B http://www.crossfitswarm.com/?p=3306 Friday January 27 2012

“Cindy”

As many rounds as possible in 20 minutes of

5 Pullups
10 Pushups
15 Air Squats

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Strength 

Snatch

Spend 10 minutes practicing form and working up to heavier weights.

Conditioning

Amrap 15

3 Power Snatch 135 / 95 lbs

15 Situps

30 Double Unders

Reminder

1 Hour Rowing Clinic at CrossFit Swarm Feb 4 2012

http://www.crossfitswarm.com/events/rowing-clinic/

]]> http://www.crossfitswarm.com/workout-of-the-day/january-26-2012/2012/01/25/feed/ 0 January 25 2012 http://www.crossfitswarm.com/workout-of-the-day/january-25-2012/2012/01/24/ http://www.crossfitswarm.com/workout-of-the-day/january-25-2012/2012/01/24/#comments Tue, 24 Jan 2012 23:42:10 +0000 B http://www.crossfitswarm.com/?p=3300 Wednesday January 25 2012

Strength

3 Rounds
Press 1
Push Press 3
Push Jerk 5

Do all three movements in succession without putting the bar down.

Conditioning

3 Rounds

1 Min ME Wallballs (20/14 lbs)
1 Min ME Box Jumps (20″)
1 Min ME Situps (abmat)

]]> http://www.crossfitswarm.com/workout-of-the-day/january-25-2012/2012/01/24/feed/ 0 January 24 2012 http://www.crossfitswarm.com/workout-of-the-day/january-24-2012/2012/01/23/ http://www.crossfitswarm.com/workout-of-the-day/january-24-2012/2012/01/23/#comments Tue, 24 Jan 2012 01:46:44 +0000 B http://www.crossfitswarm.com/?p=3295 Tuesday January 2012

Strength

Back Squat

1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.

Conditioning

“Jeremy”

21 – 15 – 9

Overhead Squat 95/65
Burpees

]]> http://www.crossfitswarm.com/workout-of-the-day/january-24-2012/2012/01/23/feed/ 0 January 23 2012 http://www.crossfitswarm.com/workout-of-the-day/january-23-2012/2012/01/23/ http://www.crossfitswarm.com/workout-of-the-day/january-23-2012/2012/01/23/#comments Mon, 23 Jan 2012 04:26:06 +0000 B http://www.crossfitswarm.com/?p=3291 Monday January 23 2012

Strength 

Clean & Jerk.

Establish a new 1RM, Strict 15 min. time limit

Conditioning

5 rounds for time of:
7 Deadlifts 275/185 lbs
30 Air Squats
7 Handstand Push-ups

Post total time.

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