Monthly Archives: July 2012

August 1, 2012

1) Spend 5 - 10 minutes working on handstand walk 2) On the minute, every minute, for 25 minutes, complete: 5 Push-Ups 10 Air Squats 100 Meter Run (run at 75-80% effort)
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August 1, 2012

1) 3 x 5 power clean and jerk 2) 1/2 Badger 3 rounds for time: 15 squat cleans (95/65 lbs) 15 pull ups Run 400m Compare results to April 20, 2011.
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July 31, 2012

1) 5 x 2 Snatch Balance. Set 5 should be no more than 80% of 1RM snatch 2) 5 x 2 Power Clean. Each set is touch and go. Work on speed and efficiency Load: Women 45-65-75-95-105lb Men Option 1: 95-115-135-155-175 Men Option 2: 135-155-175-195-205
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July 31, 2012

For Time: Row 1000m 25 Kettlebell Swings (24/16kg) Row 750m 20 Kettlebell Swings Row 500m 15 Kettlebell Swings
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This Used to be My Playground. Why Do you CrossFit?

Written by Lisa Lauve This Used to be My Playground Why do women CrossFit? What is it about CrossFit that has women, who have never lifted anything other than their living room furniture in order to rearrange it before their husband gets home, want to become a hard-core CrossFit junkie? Does it go back to
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July 30, 2012

No 9am class on Monday or Tuesday this week. Open gym will be held at that time. 1) 3 x 5 back squat 2**) For time 21 - 15 - 9 burpee hand stand push ups toes to bar **We are working on bringing a certain nationally known gymnastics coach to conduct a seminar at CFA.
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July 30, 2012

1) 3 rounds not for time: 30 double unders 6 - 8 butterfly pull ups (concentrate on speed and efficiency) 10 wall balls (speed and efficiency) 2) Spend 15 - 20 minutes working up to a 3-RM back squat 3**) For time: 21 - 15 - 9 burpee hand stand push ups toes to bar
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July 28, 2012

1) Ten sets of: Bench Press @ 30X0 1. 5 reps 2. 3 reps 3. 1 reps 4. 3 reps 5. 3 reps 6. 2 reps 7. 5 reps @ 80% 8. 5 reps @ 80% 9. 5 reps @ 80% 10. 5 reps @ 80% Rest exactly 2 minutes between sets. All sets at 5lbs heavier
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July 28, 2012

Recover. Spend 30 minutes doing mobility work. Check out www.mobilitywod.com.
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Whole 30 Anyone?

By Trayce Snow "Whole30, anyone?" Check it out, y'all. Here at CrossFit Alexandria many of us subscribe to the "Paleo diet". We've spent a good bit of time reading, researching, learning, questioning, eating strange new foods and not eating old favorites. But why? What's the draw? If you read the Paleo for Dummies - Part 1 blog
Posted in From The Coach | 5 Comments

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3158 North MacArthur Drive Alexandria, LA 71303