CIA CrossFit Kettlebells: www.CIAcrossFit.com
Centennial & Aurora, Colorado
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CIA CrossFit ~ Strong People are Harder to Kill ~ March 15, 2010
Monday ~ 3-15-10
Nice Squat with the Worm!
WE ARE BACK!!!!!!
What a GREAT week off!
And Here we go back HARD at IT!
Today is Challenge Day:
Reps of: 20-30-40-50 AFAP!
• Sledge Hammer (10-16#)
• Skaters (4-5' spread, must touch the ground with opposing hand)
• Log Jumps (Hands on ball, feet jump together over log)
• Wall Ball
• Up/Dn Dogs on Balance Board
• Groiner Mtn Climbers (hands on two kettlebells)
Record Time to completion, or stop at 30 minutes and record what you still need to get done!
ENJOY!
CIA CrossFit ~ Crossfitting Colorado one Athlete at a time! ~ March 11, 2010
Thursday ~ March 11, 2010
There is Rachel READING AGAIN... Taking it Easy while others workout....
YESSSSSSSSSSS! The week off has been GREAT here! Hope it has been great THERE as well!
Got in some Running, Snow Boarding (ooooh, SORE! and ready for more boarding Friday) and YES, a workout on Thursday at the CIA GYM!
Thursday Morning Classes ONLY!
WOD:
Warmup = 1 mile run
Then: HELEN
400 mtr Run
21 Swings
12 Pullups
Repeat 3 Times AFAP!
ENJOY!
We will go on a "recovery run..."
Then:
20-15-10 Reps of
Suitcase Squats on the "Plank"
Double KB Frt Sqts
Double KB Deads
Hanging Leg Raises
Sprints!
Isn't it GREAT to be back to Spring time coming in Colorado!
See you Soon!
Classes Start Back Up on MONDAY!!!! REGISTER NOW: http://www.ciacrossfit.com
CIA CrossFit ~ Crossfitting Colorado one Athlete at a time! ~ March 5, 2010
FRIDAY!!!!
Last Day of our Session until March 15th!
EXTRA WORKOUTS...Saturday: 8:00 a.m. cost: $20/person $30/coupleThursday: 5:30/7:00/9:00 a.m. ONLY - cost: $15Kevin's Extra Training: M/W/F 2:30 p.m. & 6:30 p.m. - cost $15/day/timeAnd YES, NEXT Saturday we will work out as well! ~K2 CIA Kids Weekend Athletic Program starts March 13th.We still have a few slots open for kids ages 3-9check out this link for a video on SUGAR and Child Obesity...:
Challenge: Filthy Fitfty!
Compare Score Time to: February 8th.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps with 35# plate OH
50 Knees to elbows hanging from bar
50 Push press, 45 pounds
50 Back extensions 2 4-6# pilates ball
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
ENJOY!!!!
CIA CrossFit ~ Crossfitting Colorado one Athlete at a time! ~ March 4, 2010
Thursday! ~ 3-4-10
Another GREAT Day ahead!
YES, we are having Saturday Class this weekend!
YES, extra workout next week will be Thursday a.m. (5:30 / 7:00 / 9:00)
Also 2:30 p.m. and 6:30 p.m. M/W/F with Kevin
Launching our NEW Kids Weekend Program with K2 CIA Kids March 15th!
Check it out! http://www.k2ciakids.com
Todays WOD:
50 DU's
3 x's : Deadlift then Snatch (goal 40% of max dead)
Run 400 m
Repeat 5 times
Then straight arm Kettlebell walk the Plank... 4 quadrants of plank 4' long
Fall off in any one quad = penalty of 5 burpees... fall off multiple times... add em up!
3 Times.
ENJOY!!!
CIA CrossFit ~ Crossfitting Colorado one Athlete at a time! ~ March 3, 2010
Wednesday ~ 3-3-10
Hump Day... Hurt Day?
So I had a couple "complainers" that said "we don't do enough cardio or abs."
I am wondering if they have not been attending the same class the rest of us have???
So yes, today is HURT DAY!
Baton RUN, (aka Indian Run) 800 meters down to stop sign, then 800 meters back
Palatapus walks 50 meters
50 Reps - Double Kettlebell Situps
RUN 400 meters
50 Speed Tire Flips
Run 400
25 Wheel Roll in's to Pikes
25 Wheel Roll outs
Run 400
50 65# Windshield Wipers
Run 400
50 Sandbang Lunge with a Rotational Twist to the outside or front leg (touch ground with bag)
Run 400
50 25-35# "Worm" Sit-ups
Platapus Walks 50 meters
1 minute AMRAP: Pushup - opposite knee to elbow each side... pushup....
ENJOY!
CIA CrossFit ~ Crossfitting Colorado one Athlete at a time! ~ March 2, 2010
Tuesday ~ 3-2-10
GO LISA!!!!
WOD:
3 Power Cleans
6 Pushups
9 From a ball sit/squat JUMP to a 20-24" box
5 Rounds for Time!
After 3 Rounds AFAP:
400 m Row
25 High Swings (16/24kg)
25 Burpees
ENJOY!
CIA CrossFit ~ Crossfitting Colorado one Athlete at a time! ~ March 1, 2010
It's MONDAY ~ 3-1-10
Good Job to all that did the Stair Race at Republic Plaza!!!!
CRAZY is a good word for IT!!!!
Today:
15 minutes AMRAP!
15 Box Jumps
15 Double Squats with KB's
ENJOY!
CIA CrossFit ~ Crossfitting Colorado one Athlete at a time! ~ February 26, 2010
Friday ~ 2-26-10
There's the "Princess" on her throne...
WOD:
Loved Coach Bergners' workout yesterday so much we did one of our own...
Lets Play Cards!
Cards 2-10 count for face value reps
Jack = 11
Qn = 12
Kg = 13
Ace = 14
Joker = double the previous cards reps
Card 1 = Pullups
Card 2 = Pistols or 1 legged squats (each leg)
Card 3 = Lunges with Rotation
Card 4 = Kettlebell Figure 8 High-Pulls
Card 5 = Rollbacks to standing tall - no weight assist (gotta kick them legs)
After all cards, Do 10 box jumps and 20 skaters then draw again.
Goal 4 rounds
ENJOY!
CIA CrossFit ~ Crossfitting Colorado one Athlete at a time! ~ February 25, 2010
Thursday ~ 2-25-10
Ahhhhh A Rest Day for Me!
All the rest of you.... WOD:
10 Power Snatches (or Double Kettlebell Snatches)
10 Burpees
10 Rounds for Time
ENJOY!
those of you in my classes that like to check the blog BEFORE you come in so you are siked out.... THIS IS NOT YOUR WORKOUT.....
CIA CrossFit ~ Crossfitting Colorado one Athlete at a time! ~ February 24, 2010
Wednesday ~ 2-24-10
On the trail to the Hut.... Looks like FUN!
Ahhhh, today is Hump Day!!!!
Or in our case.... Hundreds Day!
100 Presses
100 Renegade Rows
100 Squats
100 Ball Slams
100 Yard OH Ball Carry (25 yd fwd - 25 yd bkwd - 25 yd fwd - 25 yd bkwd)
100 High Swings
100 Med Ball Clean Press
100 second Kettlebell Plank
ENJOY!
