CrossFit Scars » SDLHP

October 17th 2009

J.Scars — Sat, 17 Oct 2009 04:22:34 +0000

Looking great. Get ready for Nov 7th- The Vulcan.

“Bring A Friend Day”

Welcome everyone!

We are going to be going over some basic movements and then give you a healthy dose fo what CrossFit is all about.

The WOD (Workout of the Day) can be scaled to each persons individual fitness level.

AMRAP 15- As many rounds as possible in 15 minutes. (Scale to 8, 10 or 12)

5 SDHP (Sumo Deadlift High Pulls) 55#/75#- can be scaled to very low weight

7 C2F (Chest to the floor) Push-ups- can be scaled to knees

10 Squats

September 22nd 2009

J.Scars — Mon, 28 Sep 2009 14:52:37 +0000

AMRAP in 15 mins

15 SDHP 45#/35#

15 Abmat Sit-ups

15 Push-ups

Post rounds complete to comments.

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38. All that truly matters in the end is that you loved

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Remember no 8:30am class on Mondays and Wednesdays until further notice.

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Congrats to Abel who did “Fight Gone Bad” last weekend at CrossFit Birmingham.

August 17th and 18th 2009

J.Scars — Mon, 17 Aug 2009 03:40:40 +0000

WU: Stretch, do 1 minute plank; 20 sit-ups, 10 deadlifts

WOD: AMRAP in 15 Minutes of:

5 SDHP (75#/ 55#)

10 pull-ups

15 Squats

Post rounds complete to comments.

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21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don’t save it for a special occasion. Today is special. (Remember I am not creating these tips, I am just posting the tips written from someone else)

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August 27th to August 29th- No classes

July 15th and 16th 2009

J.Scars — Wed, 15 Jul 2009 12:32:30 +0000

WU: Do 5 wallballs; box jumps; SDHP; push press; and rows.

WOD: “Fight Gone Bad”

3 rds with 1 min rest between:

1 min of max:

-wall ball 10ft target, 20/15 #

-sumo deadlift high pull 75 #/ 55#

-box jump 20 in

-push-press 75/55 #

-Rows

Count your reps for the round and add up all rounds at the end.

Post score and experiences to comments

Compare to 4/4/09

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7. Cry with someone. It’s more healing than crying alone.

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REMINDER: we are postponing the trip to moss rock reserve.

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Abel and Justin do “Scars” WOD 7-14-09 from CrossFit Scars on Vimeo.

(Double click for full screen)

April 22nd and 23rd 2009

J.Scars — Wed, 22 Apr 2009 02:01:00 +0000

What do you think of our next T-Shirt?

WU: Stretch out. Do the hollow rock for 30 seconds. Then 30 mountain climbers. Repeat 2 times (total 3 rds)

Go through the progressions on the squat clean on the PVC.

WOD: AMRAP in 15 Mins of:

5 burpees; 10 abmat sit-ups; 15 SDHP

Post rounds complete and weight for SDHP to comments.

Also post any comments or suggestions on the next design on a T-shirt

April 12th and 13th 2009

J.Scars — Mon, 13 Apr 2009 16:12:54 +0000

WU: Stretch well and use the PVC pipe to go through full ROM with shoulders

SKILL: Hanging Power Clean (HPC)

WOD: 5 rds for time of

5 thrusters

7 HPC

10 SDHP

Ladies use 35# or more

Gents use 45# or more

Saturday April 4th, 2009

J.Scars — Sat, 04 Apr 2009 04:14:49 +0000

WU: Stretch out really well, and go through the movements of the WOD

WOD: “Fight Gone Bad”

3 rds of five 1 minute stations and a 1 minute rest:

Do as many reps as possible throughout the WOD

WallBall- 20#/10#

Sumo Deadlift High Pull- 75#/45#

Box Jump

Push Press- 75#/45#

Ring Rows

Post total score in comments and the top 3 guys and girls get posted on the whiteboard.

A little rain and lightning never hurt anyone

2-23-2009

J.Scars — Mon, 23 Feb 2009 19:26:39 +0000

WU: Stretch Out

10 squats with a 5 sec hold at the bottom of the squat

20 KB Swings

WOD: AMRAP in 20 mins of:

15 SDLHP; 15 Push-ups; 15 Sit-ups

Post Rounds and thoughts to comments

Awesome Deadlift girls