CrossFit Fusion

The Transition

2009-08-11T23:53:00.000-07:00

OK everyone, the new web site is up and running (a huge THANK YOU to Melanie). We will now be posting the WODs there. Don't forget to post your workout times in the comment section. We will leave this site up so that you can access the archives, but if you need to contact us please use the new site so that we can get back to you quickly. Also let us know what you think of the new site. It is www.crossfitlakecity.com.

Already

2009-08-11T05:00:00.000-07:00

Yup, another rest day. Take it easy!

You've got a date with a girl today

2009-08-10T05:00:00.000-07:00

I think the title says it all.

WOD:
"Cindy"
As Many Rounds As Possible in 20 min
5 pull ups
10 push ups
15 squats

Our good friend Max. E.

2009-08-09T05:00:00.000-07:00

It's another M.E. Remember how to find your weight, and stay safe. Keep your chest tall, weight through the heels and into the floor, bar peeling the skin off of your legs from shin to thigh.

WOD:
ME Deadlifts
5-5-3-3-1-1

Can you feel those hamstrings yet?

2009-08-08T05:00:00.000-07:00

Remember to move the lower joints and muscle groups around really good before this one and stretch out really well afterward.

WOD:
4 rounds:
400 M run
50 squats

It's that time again

2009-08-07T05:00:00.000-07:00

REST DAY.

Light day

2009-08-06T05:00:00.000-07:00

That's right I said a light day, we don't get them very often but when we do you should know there's a reason for them.

WOD:
3 rounds
10 pull ups
10 dips

(Tracey work those kipping on this one)

Cleaning the floor with your burpees

2009-08-05T05:00:00.000-07:00

I just want everyone to know this week is Toby's programming :o)

WOD:
50 cleans for time: 135#/85#
at the top of every minute perform 5 burpees and then get right back to cranking out those cleans

(See why I wanted you all to know this is Toby's week)

Run Forrest Run

2009-08-04T05:00:00.000-07:00

It's a running day, I can hear all of you cheering from here. Each interval should be the same time, I can't wait to see the #'s on this one.

WOD:
10 - 40 yard sprints
45 second recovery

YEE HAW, it's a rest day

2009-08-03T05:00:00.001-07:00

Take the day off.. If you find that you can't take this time to work on form or tech: handstand push ups, kipping, double unders... Do it a little here and a little there just don't turn it into a WOD

AMRAP

2009-08-02T05:00:00.000-07:00

This is an As Many Rounds As Possible in 2o minutes WOD. If you can't do double unders 1 attempt and 1 single count for 1 double under. If you can't do handstand push ups, put your knees or toes up on a bench, bed or chair and do assisted, try to get your shoulders directly over above your hips and try to get your head as close to the floor as possible

WOD:
AMRAP in 20
30 double unders
5 handstand push ups

Max effort

2009-08-01T05:00:00.000-07:00

Todays WOD is a maximum effort. If you aren't sure about your starting weight or the process of a ME go back to last week for my post on that. If you aren't sure of your form or movement use today as a form day. Go through several at a time (5-8 in a set) at least 8 sets, and gradually add weight as you feel comfortable with the movement, then the next time we do these go for that real ME

WOD:
ME Snatchs
5-4-3-3-1-1

Gettin' down to it

2009-07-31T05:00:00.000-07:00

For your WOD today it is prescribed to do hip extension, if you don't have a glute/ham machine you have a few options. You can lay on the floor on your stomach and do supermans (a big scale down) lift your chest off the floor, or holding an iron plate to your chest and standing with your feet in a the same width as the squat bend forward at the waist, contract the glutes and hams and come back up to standing. Try a few before the workout and make sure your posterior chain is nice and warm before you get into this one.

WOD:
3 rounds
21 squats
15 burpees
9 hip extensions

Take a day off

2009-07-30T05:00:00.000-07:00

That's right, todays a rest day. Remember on your rest day you don't have to just sit around. Get out and play your sports of your choice, enjoy some family outdoor activity, and if you just can't stand to be away from the CrossFit movements, get in some form work or technique work on something of your choice (NOT A WORKOUT) this time is play time, enjoy it, you shouldn't be sweating or weezing when your done, you should just feel more confident in that movement.

Running fun

2009-07-29T05:00:00.000-07:00

For your dips you can use a chair or a box if you have one, rings would be best. For your weights on the deadlift, you can use traditional bar and plates, dumbbells, anything, just remember to keep that weight on your midline, skin/shave your legs all the way up and down.

FOr time
WOD:
400 M run
25 dips
400 M run
25 deadlifts 135/95
400 M run
25 push ups
400 M run

Our good Friend Fran

2009-07-28T05:00:00.000-07:00

Thrusters: holding the bar at your chest, squat stance with your feet, full front squat to a fully extended press. Remember, keep your elbows out in front of the bar all the way down, get your butt below your knees, jump that weight off the floor through your hips, and push the head through at the top.

WOD:
"Fran"
21-15-9
Thrusters 95/65
pull ups

Don't forget to post your times, comments, thoughts, hey we'll even take complaints, well maybe not those.

Get outside

2009-07-27T05:00:00.000-07:00

For todays WOD get out in the summer air (I suggest early in the morning or closer to sundown, it's getting hot out there).

WOD:
Hike a mountain for time

Pick one, estimate or actual measure as you hike and post your times and distance. This is not a leisure hike, get up that hill quick!

Programming

2009-07-25T21:53:00.000-07:00

As we promised Toby and I will maintain the programming on this blog until we are able to start up our new site (we will make sure to connect a link from this site to that one as soon as that happens). We have decided to do a 3 day workout set with a 1 day off. If you choose to stay on the 5 day on 2 day off just adjust accordingly. Please remember, if you need any help, ideas on what equipment to use for the specific WOD or how to find it, or just want to log in your times, click on the bottom of the post where is says "comments". Write your comments and then post. Easy.

Toby and I will be out of town from July 31st to August 6th. The WOD's will still post daily and we will try to check the comments when we can to get back to anyone who needs help.
Keep it up, we'll talk to you all soon
Jenn

Saturday morning class

2009-07-25T08:16:00.000-07:00

When you do the burpees sequence in this WOD do 1 burpee, from the jump off that burpee grab the bar and do one knees to elbow. These are not seperate movements, as the reps get higher the format stays the same, so if you have 3 reps it would be 1 burpee, 1 knees to elbow, 1 burpee, 1 knees to elbow, 1 burpee, 1 knees to elbow.

WOD:
10 cleans 115/65
1 burpee knees to elbows
9 cleans
2 burpees knees to elbows
8 cleans
3 burpees knees to elbows
9 cleans
4 burpees knees to elbows...
all the way down to
1 clean
10 burpee knees to elbows

Fight gone Bad

2009-07-24T22:15:00.001-07:00

I will be posting more pics later (when my computer and I are getting along better).
Tonight was our last group class. Everyone came in and did FIght Gone Bad. We had some good numbers, some hard pushing, and some newbies. Eric (Jenn's husband made it in tonight), and Tim (Tammy's husband) gave us a try. Check out the times in the comments.
WOD:
3 rounds (Without rest between the movements)
1 min rowing
1 min wall ball
1 min push press
1 min box jumps
1 min sumo deadlift high pull
1 min rest

The baseline

2009-07-23T21:12:00.000-07:00

Today was the baseline, and WOD, similiar to a benchmark to help you gag or track your preformance. Taking an easy day before tomorrow. This is a sprint, get it done as soon as possible

WOD:
500 M row
40 squats
30 sit ups
20 push ups
10 pull ups

Look, laura's going so fast she's on fire!!!

Dear CrossFitters

2009-07-23T08:28:00.000-07:00

I know that this has been long awaited and I am sincerely sorry that it has taken this long to lock down what is going on. With our pending move we have tried our hardest to be able to find someone to take over our facility for us. We had made arrangements for Ben Larkin to take over our gym and facility, however he has just recently informed us that he has chosen not to take over the lease for the current facility, therefore leaving us in a bit of a pickle. With that news Toby and I scrambled, in vain, to find a replacement. We realize this is beyond inconvenient for all of you who have been waiting with breaths held, wondering if you were going to have a place to continue CrossFitting. I am sorry to say we will be forced to close our doors July 25th after our 9:00 AM class.

For those of you that have equipment available to you, through a home gym or work gym, Toby and I will continue to post on our blog, daily workouts, pointers, reminders and suggestions. If you have the option, I recommend you workout with other CrossFitters, this will give you the ability to have a spotter, a motivator, and a technical observer.

Trevor White, one of our members, is in the process of working on the logistics and financials of taking over our current gym. If he is able to go ahead with that transfer I will inform you all through email as soon as possible. Ben has decided to open his own gym, as far as I am aware it is in the Kennewick area off of Columbia Park Trail. He has not informed me on his opening date, or specific address, however I believe he will be opening sometime in early September. I am also under the beleive that he is advertising on the radio with all of that information. I have been told that Smitty’s gym has all the equipment needed to perform CrossFit WODs, I believe they are a pretty cheap cost. I have also heard that Club 24 has several pieces of equipment available for WOD’s as well, if you go through Costco I have heard the tuition costs are very low.

I cannot express in words how sorry I am that this did not work out the way we had hoped, for anyone. We will miss you all and hope that you will be able to find a workout home. If you find that you need any nutritional help, workout guidance, or stretching/flexibility issues please contact us through the blog and we will do our best to provide what you need.

Sincerely and with deepest apologies,
Jennifer Shell

A quickie

2009-07-22T22:15:00.000-07:00

HOLY BLISTERING HEAT BATMAN!! It's hot out there. Not stopping you dedicated CrossFitters. Thank goodness it's a quick one today.

WOD:

3 rounds

100 jump ropes (single jumps speed rope)

10 burpees

15 deadlifts 85/135

Presses

2009-07-21T09:22:00.000-07:00

WOD:
ME Push Press

RAP'ing

2009-07-20T21:57:00.000-07:00

Today was really hot, but we had some good efforts. Nice work all.

WOD:
AMRAP in 20 minutes
10 push ups
10 box jumps
10 med ball cleans