2010-03-09T23:53:06Z http://blog.ciacrossfit.com/atom.aspx Quick Blogcast tag:blog.ciacrossfit.com,2010-03-05:ff378be1-b97b-4e97-9dbc-623452360eb3 CIA - Agent Meier 2010-03-05T13:45:00Z 2010-03-05T13:45:00Z <strong>FRIDAY!!!!</strong><div><br></div><div>Last Day of our Session until March 15th!</div><div><span style="font-family: arial, verdana, helvetica, sans-serif; "><blockquote type="cite" style="border-left-color: blue; border-left-width: 2px; border-left-style: solid; margin-left: 8px; padding-left: 8px; "><div><span style="font-family: Verdana; color: rgb(0, 0, 0); font-size: 10pt; "><blockquote id="replyBlockquote" webmail="1" mce_style="border-left: 2px solid blue; margin-left: 8px; padding-left: 8px; font-size:10pt; color:black; font-family:verdana;" style="border-left-width: 2px; border-left-style: solid; border-left-color: blue; margin-left: 8px; padding-left: 8px; font-size: 10pt; color: black; font-family: verdana; "><div id="wmQuoteWrapper"><span mce_style="font-family:Verdana; color:#000000; font-size:10pt;" style="font-family: Verdana; color: rgb(0, 0, 0); font-size: 10pt; "><div><span mce_style="color: #ff0000;" style="color: rgb(255, 0, 0); "><span mce_name="strong" mce_style="font-weight: bold;" mce_fixed="1" style="font-weight: bold; ">EXTRA WORKOUTS...</span></span></div><div><span mce_name="strong" mce_style="font-weight: bold;" mce_fixed="1" style="font-weight: bold; "><span><span style="COLOR: #E9EFF2"><div><span mce_name="strong" mce_style="font-weight: bold;" mce_fixed="1" style="font-weight: bold; ">Saturday:</span>&nbsp;&nbsp;8:00 a.m. &nbsp; cost: $20/person &nbsp;$30/couple</div><div><span mce_name="strong" mce_style="font-weight: bold;" mce_fixed="1" style="font-weight: bold; ">Thursday:</span>&nbsp;&nbsp; 5:30/7:00/9:00 a.m. ONLY - cost: $15</div><div><br></div><div><span mce_name="strong" mce_style="font-weight: bold;" mce_fixed="1" style="font-weight: bold; ">Kevin's Extra Training: &nbsp;M/W/F</span>&nbsp;&nbsp; 2:30 p.m. &amp; 6:30 p.m. - cost $15/day/time</div><div><br></div><div>And YES, NEXT Saturday we will work out as well! ~</div></span></span></span></div><div></div><div><br></div><div><br></div><div><span mce_style="color: #ff0000;" style="color: rgb(255, 0, 0); "><span mce_name="strong" mce_style="font-weight: bold;" mce_fixed="1" style="font-weight: bold; ">K2 CIA Kids Weekend Athletic Program starts March 13th.</span></span></div><div></div><div>&nbsp;<span><span style="COLOR: #E9EFF2"><div>We still have a few slots open for kids ages 3-9</div><div>Check out our&nbsp;<span mce_style="color: #ff0000;" style="color: rgb(255, 0, 0); "><span mce_name="strong" mce_style="font-weight: bold;" mce_fixed="1" style=""><span mce_style="color: #000000;" style="color: rgb(0, 0, 0); ">NEW Web site:</span></span></span>&nbsp;&nbsp;<a target="_blank" href="http://www.K2CIAKids.com/" mce_href="http://www.K2CIAKids.com" style="color: rgb(0, 0, 255); text-decoration: underline; "></a><a target="_blank" href="http://www.K2CIAKids.com/" style="color: rgb(0, 0, 255); text-decoration: underline; ">http://www.K2CIAKids.com</a></div><div>check out this link for a video on SUGAR and Child Obesity...:</div></span></span></div></span></div></blockquote></span></div></blockquote></span></div><div><br></div><div><strong><span style="font-size: x-large;"><br></span></strong></div><div><strong><span style="font-size: x-large;">Challenge: &nbsp;Filthy Fitfty!</span></strong></div><div><br></div><div>Compare Score Time to: &nbsp;February 8th.</div><div><br></div><div><span style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><p style="outline-style: none; outline-width: initial; outline-color: initial; ">For time:<br style="outline-style: none; outline-width: initial; outline-color: initial; ">50 Box jump, 24 inch box<br style="outline-style: none; outline-width: initial; outline-color: initial; ">50 Jumping pull-ups<br style="outline-style: none; outline-width: initial; outline-color: initial; ">50 Kettlebell swings, 1 pood<br style="outline-style: none; outline-width: initial; outline-color: initial; ">Walking Lunge, 50 steps with 35# plate OH<br style="outline-style: none; outline-width: initial; outline-color: initial; ">50 Knees to elbows hanging from bar<br style="outline-style: none; outline-width: initial; outline-color: initial; ">50 Push press, 45 pounds<br style="outline-style: none; outline-width: initial; outline-color: initial; ">50 Back extensions 2 4-6# pilates ball<br style="outline-style: none; outline-width: initial; outline-color: initial; ">50 Wall ball shots, 20 pound ball<br style="outline-style: none; outline-width: initial; outline-color: initial; ">50 Burpees<br style="outline-style: none; outline-width: initial; outline-color: initial; ">50 Double unders</p><p style="outline-style: none; outline-width: initial; outline-color: initial; ">Post time to comments.</p><p style="outline-style: none; outline-width: initial; outline-color: initial; ">ENJOY!!!!</p></span></div> tag:blog.ciacrossfit.com,2010-03-04:a4d24493-38e5-4a16-9dc2-40de2004d238 CIA - Agent Meier 2010-03-04T14:48:00Z 2010-03-04T14:48:00Z <strong>Thursday! ~ &nbsp;3-4-10</strong><div><strong>Another GREAT Day ahead!</strong></div><div><br></div><div><strong><br></strong></div><div><strong>YES, we are having <span><span style="COLOR: #FF0000">Saturday Class this weekend!</span></span></strong></div><div><strong>YES, <span><span style="COLOR: #3334C5">extra workout next week</span></span> will be <span><span style="COLOR: #3433C5">Thursday a.m.</span></span> (5:30 / 7:00 / 9:00)</strong></div><div><strong>Also <span><span style="COLOR: #44EC11">2:30 p.m. and 6:30 p.m. M/W/F </span></span>with Kevin</strong></div><div><strong><br></strong></div><div><strong><br></strong></div><div><strong><span style="font-size: medium;">Launching our </span><span><span style="COLOR: #FF0000"><span style="font-size: medium;">NEW Kids Weekend Program with K2 CIA Kids March 15th!</span></span></span></strong></div><div><strong><span style="font-size: medium;">Check it out! &nbsp;http://www.k2ciakids.com</span></strong></div><div><strong><span><img src="http://images.quickblogcast.com/8/3/2/9/4/158673-149238/K2CIAkidsheader.gif?a=99" width="700"></span><br></strong></div><div><br></div><div><br></div><div><strong>Todays WOD:</strong></div><div>50 DU's</div><div>3 x's : Deadlift then Snatch (goal 40% of max dead)</div><div>Run 400 m</div><div><br></div><div>Repeat 5 times</div><div><br></div><div><br></div><div>Then straight arm Kettlebell walk the Plank... 4 quadrants of plank 4' long</div><div>Fall off in any one quad = penalty of 5 burpees... fall off multiple times... add em up!</div><div><br></div><div>3 Times.</div><div><strong>ENJOY!!!</strong></div> tag:blog.ciacrossfit.com,2010-03-03:7db6f886-a570-4c37-b089-65cb4640c91c CIA - Agent Meier 2010-03-03T13:40:00Z 2010-03-03T13:40:00Z Wednesday ~ &nbsp;3-3-10<div><br></div><div>Hump Day... Hurt Day?</div><div><img src="http://blog.ciacrossfit.com/emoticons/smile.png" border="0" /></div><div><br></div><div><br></div><div>So I had a couple "complainers" that said "we don't do enough cardio or abs."</div><div>I am wondering if they have not been attending the same class the rest of us have???</div><div><br></div><div>So yes, today is HURT DAY!</div><div><br></div><div>Baton RUN, (aka Indian Run) 800 meters down to stop sign, then 800 meters back</div><div>Palatapus walks 50 meters</div><div><br></div><div>50 Reps - Double Kettlebell Situps</div><div>RUN 400 meters</div><div>50 Speed Tire Flips</div><div>Run 400</div><div>25 Wheel Roll in's to Pikes</div><div>25 Wheel Roll outs</div><div>Run 400</div><div>50 65# Windshield Wipers</div><div>Run 400</div><div>50 Sandbang Lunge with a Rotational Twist to the outside or front leg (touch ground with bag)</div><div>Run 400</div><div>50 25-35# "Worm" Sit-ups</div><div>Platapus Walks 50 meters</div><div><br></div><div>1 minute AMRAP: &nbsp;Pushup - opposite knee to elbow each side... pushup....</div><div><br></div><div><strong>ENJOY!</strong></div> tag:blog.ciacrossfit.com,2010-03-02:e1ebaf76-9fc9-46f8-806f-715228f15cfc CIA - Agent Meier 2010-03-02T13:48:00Z 2010-03-02T13:48:00Z <strong>Tuesday ~ 3-2-10</strong><div><strong><br></strong></div><div><strong><span><img src="http://images.quickblogcast.com/8/3/2/9/4/158673-149238/squat_explosion.gif?a=38" width="400"></span></strong></div><div><strong><span></span>GO LISA!!!!<br></strong><div><strong><br></strong></div><div><strong>WOD:</strong></div><div>3 Power Cleans</div><div>6 Pushups&nbsp;</div><div>9 From a ball sit/squat JUMP to a 20-24" box</div><div><br></div><div>5 Rounds for Time!</div><div><br></div><div><br></div><div>After 3 Rounds AFAP: &nbsp;</div><div>400 m Row</div><div>25 High Swings (16/24kg)</div><div>25 Burpees</div><div><br></div><div><br></div><div><strong>ENJOY!</strong></div><div><br></div><div><br></div></div> tag:blog.ciacrossfit.com,2010-03-01:b39164e4-e393-4599-9976-e2f880286fc1 CIA - Agent Meier 2010-03-01T13:50:00Z 2010-03-01T13:50:00Z <strong>It's MONDAY ~ 3-1-10</strong><div><br></div><div>Good Job to all that did the Stair Race at Republic Plaza!!!!</div><div>CRAZY is a good word for IT!!!!</div><div><br></div><div><span><img src="http://images.quickblogcast.com/8/3/2/9/4/158673-149238/kidsbox.gif?a=39" width="400"></span><br></div><div><br></div><div><br></div><div>Today:</div><div>15 minutes AMRAP!</div><div>15 Box Jumps</div><div>15 Double Squats with KB's</div><div><br></div><div><br></div><div>ENJOY!</div> tag:blog.ciacrossfit.com,2010-02-26:c2273933-7976-455c-bd5f-cfe4c322c297 CIA - Agent Meier 2010-02-26T15:15:00Z 2010-02-26T15:15:00Z <strong>Friday ~ 2-26-10</strong><div><br></div><div><span><img src="http://images.quickblogcast.com/8/3/2/9/4/158673-149238/supermodle.gif?a=19" width="533"></span><br></div><div><strong><span style="font-size: large;">There's the "Princess" on her throne...</span></strong></div><div><br></div><div><strong>WOD:</strong></div><div>Loved Coach Bergners' workout yesterday so much we did one of our own...</div><div>Lets Play Cards!</div><div><br></div><div><br></div><div>Cards 2-10 count for face value reps</div><div>Jack = 11</div><div>Qn = 12</div><div>Kg = 13</div><div>Ace = 14</div><div>Joker = double the previous cards reps</div><div><br></div><div><br></div><div>Card 1 = Pullups</div><div>Card 2 = Pistols or 1 legged squats (each leg)</div><div>Card 3 = Lunges with Rotation</div><div>Card 4 = Kettlebell Figure 8 High-Pulls</div><div>Card 5 = Rollbacks to standing tall - no weight assist (gotta kick them legs)</div><div><br></div><div>After all cards, Do 10 box jumps and 20 skaters then draw again.</div><div>Goal 4 rounds</div><div><br></div><div><strong>ENJOY!</strong></div> tag:blog.ciacrossfit.com,2010-02-25:fcbaeb97-2027-4cfd-8726-061f9da123ce CIA - Agent Meier 2010-02-25T15:43:00Z 2010-02-25T15:43:00Z <strong>Thursday ~ &nbsp;2-25-10</strong><div><br></div><div>Ahhhhh A Rest Day for Me!</div><div><br></div><div><br></div><div>All the rest of you.... WOD:</div><div>10 Power Snatches (or Double Kettlebell Snatches)</div><div>10 Burpees</div><div><br></div><div>10 Rounds for Time</div><div><br></div><div><br></div><div><strong>ENJOY!</strong></div><div><strong><br></strong></div><div><strong><br></strong></div><div><strong><br></strong></div><div><strong>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..... &nbsp; &nbsp;<img src="http://blog.ciacrossfit.com/emoticons/smile.png" border="0" /></strong></div> tag:blog.ciacrossfit.com,2010-02-24:e0c1c1a9-0ee9-49f7-b09c-d3e453edcca0 CIA - Agent Meier 2010-02-24T13:46:00Z 2010-02-24T13:46:00Z <strong><span style="font-size: medium;">Wednesday ~ 2-24-10</span></strong><div><img src="http://images.quickblogcast.com/8/3/2/9/4/158673-149238/snow_show_hut_fun.gif?a=47" width="450" style="outline-style: none; outline-width: initial; outline-color: initial; "></div><div><strong><em><span style="font-size: large;">On the trail to the Hut.... Looks like FUN!</span></em></strong><br><div><div><br></div><div><br></div><div>Ahhhh, today is Hump Day!!!!</div><div>Or in our case.... Hundreds Day!</div><div><br></div><div><br></div><div>100 Presses</div><div>100 Renegade Rows</div><div>100 Squats</div><div>100 Ball Slams</div><div>100 Yard OH Ball Carry (25 yd fwd - 25 yd bkwd -&nbsp;25 yd fwd - 25 yd bkwd)</div><div>100 High Swings</div><div>100 Med Ball Clean Press</div><div><br></div><div>100 second Kettlebell Plank</div><div><br></div><div><br></div><div>ENJOY!</div><div><br></div><div><span><img src="http://images.quickblogcast.com/8/3/2/9/4/158673-149238/snow_show_hut_fun.gif?a=47" width="450"></span><br></div></div></div> tag:blog.ciacrossfit.com,2010-02-23:6aca8b67-1b17-4eb9-99fd-d406f021dbe2 CIA - Agent Meier 2010-02-23T13:51:00Z 2010-02-23T13:51:00Z Tuesday ~ 2/23/10<div><br></div><div>Today it's a Kettlebell Day! &nbsp; <img src="http://blog.ciacrossfit.com/emoticons/smile.png" border="0"></div><div>GO HEAVY!!!</div><div><br></div><div><span><img src="http://images.quickblogcast.com/8/3/2/9/4/158673-149238/CIA_Class.gif?a=77" width="500"></span><br></div><div><strong><em><span style="font-size: small;">old photo from our "temp" space while our current was being built out, but a good one of the Girls!</span></em></strong></div><div><br></div><div>10 SA Swings</div><div>10 Cleans</div><div>10 Squats</div><div>10 Rollbacks</div><div>10 SA Presses (lay flat on back, legs straight, tighten EVERYTHING, Single Arm Press!)</div><div>1 Turkish Get up</div><div><br></div><div>Repeat by alternating Rt.... then Lt..... 3 times each side for a total of 6</div><div><br></div><div><br></div><div>Then 10 Snatches Rt</div><div>10 Box hop overs</div><div>10 Snatches Lt</div><div>10 Box Hop overs</div><div><br></div><div>3 times through.</div><div><br></div><div>ENJOY!</div><div><br></div> tag:blog.ciacrossfit.com,2010-02-22:e30187f3-845d-4f08-a8e9-9f3527cbbf9d CIA - Agent Meier 2010-02-22T14:39:00Z 2010-02-22T14:39:00Z Monday ~ 2-22-10<div><br></div><div>Phenomenal workout Saturday GANG!!!!</div><div>If you missed it, don't let it happen next time!</div><div><br></div><div>Next weekend is our Run the Rep, Stair Climb ~ &nbsp;56 flights of stairs.... goal under 10 minutes!</div><div><br></div><div><span style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><p><span class="mt-enclosure mt-enclosure-image" style="display: inline; "><span><img src="http://images.quickblogcast.com/8/3/2/9/4/158673-149238/republicbuilding1.gif?a=42" width="230"></span></span></p><p></p></span></div><div><strong>WOD:</strong></div><div><strong>Tabata Something Else...</strong></div><div>20 seconds on - 10 Seconds rest - 8 rounds before moving on.</div><div><br></div><div>Rowing</div><div>Pull-ups Kipping or band assist</div><div>Ab mat Sit ups</div><div>Pushups chest to ground</div><div>Squats to ball</div><div><br></div><div><strong>ENJOY!</strong></div><div><br></div><div><br></div> tag:blog.ciacrossfit.com,2010-02-19:cd0971a3-6b23-47c7-bc04-24b1095f5f2a CIA - Agent Meier 2010-02-19T14:51:00Z 2010-02-19T14:51:00Z <strong><span style="font-size: large;">FRIDAY ~ &nbsp;2-19-10</span></strong><div><br></div><div>WHOOOO, Great Week of Training!</div><div>Hard week.</div><div><strong>CLASS SATURDAY @ 8:00 a.m. for all those adventurous ones willing to commit!</strong></div><div><strong><span style="font-size: large;"><br></span></strong></div><div><strong><span style="font-size: large;">NOTICE: &nbsp;we are adding a 6:30 a.m. EXPRESS CLASS&nbsp;</span></strong></div><div><strong><span style="font-size: large;">&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; starting Next Session ~ March 15th!</span></strong></div><div>Also see: &nbsp;http://www.ColoradoBootCamp.com &nbsp; for our Events Page of Races we are getting together as a team to do!</div><div><br></div><div><span><img src="http://images.quickblogcast.com/8/3/2/9/4/158673-149238/posthut.gif?a=53" width="550"></span><br></div><div><strong><span style="font-size: medium;">Post Hut Photo! &nbsp;"WE SURVIVED!!!"</span></strong></div><div><strong><br></strong></div><div><strong>WOD:</strong></div><div>10 Swings 16kg/12kg</div><div>10 Swings 20kg/16kg</div><div>10 Swings 24kg/20kg</div><div><br></div><div>10 Cleans Rt&nbsp;16kg/12kg</div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">10 Cleans Rt&nbsp;20kg/16kg</div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">10 Cleans Rt&nbsp;24kg/20kg</div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><br></div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">1 Turkish Getup wt of choice</div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><br></div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">Repeat series with Cleans on Lft Side....</div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><br></div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">Repeat for 3 rounds each side - Total of 6.</div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><br></div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">ENJOY!</div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><br></div> tag:blog.ciacrossfit.com,2010-02-18:2a5cf244-6912-4a04-939f-50763d5fcc71 CIA - Agent Meier 2010-02-18T14:59:00Z 2010-02-18T14:59:00Z <strong>Thursday ~ 2//18/10</strong><div>Many sore from yesterday... that just means you were working hard.&nbsp;</div><div>If you are sore in the right places, then GOOD!</div><div><br></div><div><img src="http://images.quickblogcast.com/8/3/2/9/4/158673-149238/huttrip.gif?a=44" width="583" style="outline-style: none; outline-width: initial; outline-color: initial; "><br></div><div>Our Group ready to head out from the Hut we snow shoed &nbsp;up to at 11,000'... a LONG trek back down ahead...</div><div><br></div><div><br></div><div><strong>WOD:</strong></div><div>2 minute Renagade Rows (24kg's/16kg's)</div><div>2 minute 55# back squats</div><div>2 minute plank</div><div><br></div><div>penalty burpee for each time you rest.</div><div><br></div><div>1.5&nbsp;minute Renagade Rows (24kg's/16kg's)</div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">1.5 minute 55# back squats</div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">1.5 minute plank</div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><br style="outline-style: none; outline-width: initial; outline-color: initial; "></div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">penalty burpee for each time you rest.</div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><br></div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><div style="outline-style: none; outline-width: initial; outline-color: initial; ">1 minute Renagade Rows (24kg's/16kg's)</div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">1 minute 55# back squats</div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">1 minute plank</div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><br style="outline-style: none; outline-width: initial; outline-color: initial; "></div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">penalty burpee for each time you rest.</div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><br></div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><div style="outline-style: none; outline-width: initial; outline-color: initial; ">.5 minute Renagade Rows (24kg's/16kg's)</div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">.5 minute 55# back squats</div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">.5 minute plank</div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><br style="outline-style: none; outline-width: initial; outline-color: initial; "></div><div style="outline-style: none; outline-width: initial; outline-color: initial; ">penalty burpee for each time you rest.</div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><br></div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><strong>ENJOY!</strong></div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><br></div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><strong><span style="font-size: large;"><br></span></strong></div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><strong><span style="font-size: large;">Class Saturday @ &nbsp;8:00 a.m. &nbsp;= &nbsp;$20 Drop in rate, $30 for couples.</span></strong></div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><strong><span style="font-size: large;">BEST WORKOUT DAY OF THE WEEK!!!!!!</span></strong></div><div style="outline-style: none; outline-width: initial; outline-color: initial; "><br></div></div></div> tag:blog.ciacrossfit.com,2010-02-17:29b43da6-7ec5-4bfc-b2fe-e6f03470bb66 CIA - Agent Meier 2010-02-17T15:00:00Z 2010-02-17T15:00:00Z Wednesday! ~ &nbsp;2-17-10<div>Hump Day - Week 2 of 2nd session training!</div><div><br></div><div>Focus on Med Ball Clean and Press, Proper Form and Execution!</div><div>Hands should ROTATE on sides of ball - no curling, no flicking, no tossing, GET UNDER IT!</div><div>YEA RIGHT! No Serious!</div><div><br></div><div><br></div><div>Teams of 2 complete all of the following:</div><div>100 Pullups - no band assist (only human assist) &nbsp;ARMS TO FULL EXTENSIONS PEOPLE!</div><div>75 Deadlifts (225#/155#) &nbsp;two people on bar to help get up (i.e. TEAMS)</div><div>50 Handstand Pushups</div><div>75 Toes to Bar</div><div>100 Med Ball Clean &amp; Press</div><div>75 Box Jumps (24"/20")</div><div>50 OH Squats with the Worm (35#/25#)</div><div><br></div><div><br></div><div>ENJOY!!!!</div><div><br></div><div><span style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><p><span class="mt-enclosure mt-enclosure-image" style="display: inline; "><img alt="MercadoUSCGCutterMuscleUp_th.jpg" src="http://www.crossfit.com/mt-archive2/MercadoUSCGCutterMuscleUp_th.jpg" width="250" height="167" class="mt-image-none"></span></p><p><span class="mt-enclosure mt-enclosure-image" style="display: inline; "><a href="http://www.crossfit.com/mt-archive2/MercadoUSCGCutterMuscleUp.html" onclick="window.open('http://www.crossfit.com/mt-archive2/MercadoUSCGCutterMuscleUp.html','popup','width=1600,height=1067,scrollbars=yes,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false" style="color: rgb(0, 51, 204); font-family: verdana, arial, sans-serif; font-size: 10px; text-decoration: none; background-image: initial; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: rgb(255, 255, 255); font-weight: bold; line-height: 14px; background-position: initial initial; ">Enlarge image</a></span></p><p>Juaquin Mercado, USCG Cutter Chincoteague,&nbsp;<a href="http://www.crossfitlapuntilla.com/" target="_blank" style="color: rgb(0, 51, 204); font-family: verdana, arial, sans-serif; font-size: 10px; text-decoration: none; background-image: initial; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: rgb(255, 255, 255); font-weight: bold; line-height: 14px; background-position: initial initial; ">CrossFit La Puntilla</a></p></span></div> tag:blog.ciacrossfit.com,2010-02-16:94607b1e-3cc1-4e65-8acb-c643814357cb CIA - Agent Meier 2010-02-16T15:10:00Z 2010-02-16T15:10:00Z <strong>Tuesday ~ &nbsp;2-16-10</strong><div>Another Great Day!!!!&nbsp;</div><div><br></div><div>WOD:</div><div>5 minutes:</div><div>10 30# Ball Slams&nbsp;</div><div>10 Tire Flip Hop in and out or all the way over</div><div><br></div><div>5 minutes:</div><div>30 Double Unders</div><div>30 Plate Sit-ups w/a twist</div><div><br></div><div>5 minutes:</div><div>10 Deadlifts (85#)</div><div>10 Ring or PVC Dips</div><div><br></div><div>5 minutes:</div><div>10 Med ball cleans</div><div>10 GDH Situps</div><div><br></div><div><br></div><div><br></div><div><strong>Thought for today:</strong></div><div><span style="font-family: 'Times New Roman', Times, serif; font-size: medium; color: rgb(69, 69, 69); line-height: 19px; -webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; "><dt class="quote" style="margin-left: 50px; font-size: 17px; margin-right: 100px; "><a title="Click for further information about this quotation" href="http://www.quotationspage.com/quote/30190.html" style="color: rgb(69, 69, 69); text-decoration: none; ">When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us.</a></dt><dd class="author" style="font-size: 15px; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 150px; "><div class="icons" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 10px; float: right; "><a title="Further information about this quotation" href="http://www.quotationspage.com/quote/30190.html" style="color: navy; "><img src="http://www.quotationspage.com/icon_info.gif" width="16" height="16" alt="[info]" border="0" style="border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; "></a><a title="Add to Your Quotations Page" href="http://www.quotationspage.com/myquotations.php?add=30190" style="color: navy; "><img src="http://www.quotationspage.com/icon_plus.gif" width="16" height="16" alt="[add]" border="0" style="border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; "></a><a title="Email this quotation" href="http://www.quotationspage.com/quote/30190.html#email" style="color: navy; "><img src="http://www.quotationspage.com/icon_email.gif" width="16" height="16" alt="[mail]" border="0" style="border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; "></a><img src="http://www.quotationspage.com/icon_blank.gif" width="16" height="16" alt="" border="0" style="border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; "></div><strong>Helen Keller</strong></dd><dd class="author" style="font-size: 15px; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 150px; "><font color="#000000" face="Arial, Verdana, Helvetica, sans-serif" size="3"><span style="font-size: 12px; line-height: normal; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px;"><strong><font color="#454545" face="'Times New Roman', Times, serif" size="4"><span style="font-size: 15px; line-height: 19px; -webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px;"><br></span></font></strong></span></font></dd><dd class="author" style="font-size: 15px; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 150px; "><strong><br></strong></dd></span></div> tag:blog.ciacrossfit.com,2010-02-15:2e39ba86-cb56-4ba7-8950-765298f88412 CIA - Agent Meier 2010-02-15T14:40:00Z 2010-02-15T14:40:00Z <strong>Monday ~ 2/15/10</strong><div><br></div><div>Sorry no longer posting on the weekends.</div><div>We offer our Saturday 8:00 class to those that are brave enough to appear on site and commit to completing the workout with us.</div><div>We hope you join us next time!&nbsp;</div><div><br></div><div><strong>Today:</strong></div><div><strong>after warmup...</strong></div><div><br></div><div>10 swings 16kg</div><div>10 swings 20kg</div><div>10 swings 24kg</div><div>3 snatches each arm (go as heavy as you can or at least attempt)</div><div><br></div><div>21 Lateral Hops over Kettlebell</div><div>21 Burpee Wall-Ball</div><div><br></div><div>Repeat swings and snatches...</div><div><br></div><div>15 Lateral Hops</div><div>15 Burpee Wall-Ball</div><div><br></div><div>Repeat swings and snatches</div><div><br></div><div>9 Lateral Hops</div><div>9 Burpee Wall-Ball</div><div><br></div><div>Optional: repeat swings and snatches.</div><div><strong>ENJOY!</strong></div><div><br></div> tag:blog.ciacrossfit.com,2010-02-12:6e85b7eb-142c-462c-8c86-2b7aa2135ce4 CIA - Agent Meier 2010-02-12T15:10:00Z 2010-02-12T15:10:00Z <strong>Friday ~ &nbsp;2-12-10</strong><div><br></div><div>Got LOTS of SORE PEEPS today!!!!!</div><div>If it's worth doing, it's worth doing as hard and fast as you can! &nbsp;Rewards are plenty afterward!</div><div><strong><span style="font-size: large;">CLASS SATURDAY @ 8:00 a.m.</span></strong></div><div><br></div><div><br></div><div>Today:</div><div>warmup...</div><div>3 precision jumps</div><div>15' lunges</div><div>10 Air Squats</div><div>Sprint&nbsp;</div><div>5 Pushups</div><div><br></div><div>Repeat 3 times</div><div><br></div><div><br></div><div><strong>WOD:</strong></div><div>AMRAP in 20 minutes - goal 7</div><div>5 Pullups</div><div>10 Snatches Rt</div><div>10 Snatches Lt</div><div>5 Burpees</div><div><br></div><div><strong>Enjoy!</strong></div><div><span style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><p><span class="mt-enclosure mt-enclosure-image" style="display: inline; "><img alt="PerezBeebe10minKBSnowAMRAP_th.jpg" src="http://www.crossfit.com/mt-archive2/PerezBeebe10minKBSnowAMRAP_th.jpg" width="226" height="250" class="mt-image-none"></span></p><p><span class="mt-enclosure mt-enclosure-image" style="display: inline; "><a href="http://www.crossfit.com/mt-archive2/PerezBeebe10minKBSnowAMRAP.html" onclick="window.open('http://www.crossfit.com/mt-archive2/PerezBeebe10minKBSnowAMRAP.html','popup','width=1087,height=1200,scrollbars=yes,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false" style="color: rgb(204, 0, 0); font-family: verdana, arial, sans-serif; font-size: 10px; text-decoration: none; background-image: initial; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: rgb(255, 255, 255); font-weight: normal; line-height: 14px; background-position: initial initial; ">Enlarge image</a></span></p><p>Jessica Perez-Beebe,&nbsp;<a href="http://www.rbbodywork.com/training.php" target="_blank" style="color: rgb(204, 0, 0); font-family: verdana, arial, sans-serif; font-size: 10px; text-decoration: none; background-image: initial; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: rgb(255, 255, 255); font-weight: normal; line-height: 14px; background-position: initial initial; ">CrossFit RBB</a>, Rehoboth Beach, Delaware.</p></span></div> tag:blog.ciacrossfit.com,2010-02-11:98dfecec-f175-45ed-9e8d-04c7e6b0a995 CIA - Agent Meier 2010-02-11T15:11:00Z 2010-02-11T15:11:00Z <strong>Thursday ~ 2-11-10</strong><div><strong><br></strong></div><div><strong>All rested up and ready to HIT IT!!!</strong></div><div><strong>SPEED Healthy Cooking Class TONIGHT!</strong></div><div><strong>Saturday Class as usual @ 8:00 a.m. ~ Drop in Rate: $20/person &nbsp;$30/couple</strong></div><div><strong><br></strong></div><div><strong>WOD:</strong></div><div>10 (95#/65#) Thrusters</div><div>50 Heavy High Swings</div><div>8 Thrusters</div><div>40 Swings</div><div>6 Thrusters</div><div>30 Swings</div><div>4 Thrusters</div><div>20 Swings</div><div>2 Thrusters</div><div>10 Swings</div><div><strong><br></strong></div><div><strong>Then....</strong></div><div><br></div><div>10 Ball Slams</div><div>50 DU</div><div>20 Slams</div><div>40 DU</div><div>30 Slams</div><div>30 DU</div><div>40 Slams</div><div>20 DU</div><div>50 Slams</div><div>10 DU</div><div><strong><br></strong></div><div><strong>ENJOY!</strong></div><div><br></div><div><span style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><p><span class="mt-enclosure mt-enclosure-image" style="display: inline; "><img alt="DowlingNYCRide_th.jpg" src="http://www.crossfit.com/mt-archive2/DowlingNYCRide_th.jpg" width="250" height="223" class="mt-image-none"></span></p><p><span class="mt-enclosure mt-enclosure-image" style="display: inline; "><a href="http://www.crossfit.com/mt-archive2/DowlingNYCRide.html" onclick="window.open('http://www.crossfit.com/mt-archive2/DowlingNYCRide.html','popup','width=1343,height=1200,scrollbars=yes,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false" style="color: rgb(0, 51, 204); font-family: verdana, arial, sans-serif; font-size: 10px; text-decoration: none; background-image: initial; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: rgb(255, 255, 255); font-weight: bold; line-height: 14px; background-position: initial initial; ">Enlarge image</a></span></p><p>Jonathon Dowling,&nbsp;<a href="http://www.crossfitmilwaukee.com/" target="_blank" style="color: rgb(0, 51, 204); font-family: verdana, arial, sans-serif; font-size: 10px; text-decoration: none; background-image: initial; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: rgb(255, 255, 255); font-weight: bold; line-height: 14px; background-position: initial initial; ">CrossFit Milwaukee</a>&nbsp;and&nbsp;<a href="http://www.crossfitsantarosa.com/" target="_blank" style="color: rgb(0, 51, 204); font-family: verdana, arial, sans-serif; font-size: 10px; text-decoration: none; background-image: initial; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: rgb(255, 255, 255); font-weight: bold; line-height: 14px; background-position: initial initial; ">CrossFit Santa Rosa</a>.</p></span></div> tag:blog.ciacrossfit.com,2010-02-10:6f798640-2241-4ec6-80e6-6937fd0874f0 CIA - Agent Meier 2010-02-10T15:08:00Z 2010-02-10T15:08:00Z <span><strong><span style="font-size: medium;">Wednesday ~ &nbsp;2-10-10</span></strong></span><div><br></div><div><span>Well, we are off to a <strong><span style="font-size: large;">Killer First Week</span></strong> of the session as usual!</span></div><div><span>Question today asked, "when I look back at older workouts do I think they are 'weak-sauce'?"</span></div><div><span>What do some of you think?</span></div><div><span>Are they getting harder, or just differently challenging? &nbsp;(as I hope they should be)</span></div><div><br></div><div><span>Today is a REST DAY.</span></div><div><span>but if you feel like doing something, here is the workout I did Sunday:</span></div><div><br></div><div><span>Reps of 30 -25-20-15-10-5</span></div><div><span>&nbsp;&nbsp; GHD situps</span></div><div><span>&nbsp;&nbsp; Bk XT's</span></div><div><span>&nbsp;&nbsp; Knees to Elbows (on the ground)</span></div><div><span>&nbsp;&nbsp; Straight leg dead-lifts (95/60#)</span></div><div><br></div><div><span><strong>ENJOY!</strong></span></div><div><span>&nbsp;&nbsp; &nbsp;</span></div><div><span><img src="http://images.quickblogcast.com/8/3/2/9/4/158673-149238/daHummer.jpg?a=62" width="700"></span><br></div><div><strong><span style="font-size: medium;">Da CIA HUMMER is Ready for Warmer Weather!!!! And sports associated with that! &nbsp; <img src="http://blog.ciacrossfit.com/emoticons/smile.png" border="0" /></span></strong></div> tag:blog.ciacrossfit.com,2010-02-09:41d7af9a-bb40-47c9-bcb6-fba3c6c8e467 CIA - Agent Meier 2010-02-09T14:51:00Z 2010-02-09T14:51:00Z <strong><span style="font-size: medium;">Tuesday ~ 2-9-10</span></strong><div><strong><span style="font-size: medium;">Still recovering from the Snow Shoe Hut Trip!</span></strong></div><div><strong><br></strong></div><div><strong>Warmup: with PVC</strong></div><div>5 pass thrus</div><div>5 deadlifts</div><div>5 hang power cleans</div><div>5 push jerks</div><div>5 box jumps</div><div><br></div><div>Repeat 3 times</div><div><br></div><div><strong>WOD:</strong></div><div>40 Push Jerks</div><div>30 Squats</div><div>20 Ring Dips</div><div>10 Double Unders&nbsp;</div><div><br></div><div>3 RFT</div><div><br></div><div><br></div><div><strong>ENJOY!</strong></div><div><span><img src="http://images.quickblogcast.com/8/3/2/9/4/158673-149238/10600.gif?a=71" width="500"></span></div><div><strong><span style="font-size: large;">Snow Shoeing CrossFit Style @ 10,600 Feet in the middle of NO WHERE!</span></strong></div> tag:blog.ciacrossfit.com,2010-02-08:737d7cb1-c277-416a-a0b1-81ae2e728489 CIA - Agent Meier 2010-02-08T14:58:00Z 2010-02-08T14:58:00Z <span style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><p><span style="font-size: large;">Welcome BACK! Session starts today!!!!!</span></p><p><span style="font-size: large;">Get back on it GANG!!!! If you need more motivation and a challenging group to compete with, GET IN HERE!!!! &nbsp;&nbsp;<span><a href="http://www.CIAcrossfit.com">CIA CrossFit - Colorado</a></span></span></p><p><span style="font-size: large;"><br></span></p><p><span style="font-size: large;">Todays Challenge is Filthy Fifty CIA Style</span></p><p>For time:<br>50 Box jump, 24 inch box<br>50 Jumping pull-ups<br>50 Kettlebell swings, 1 pood<br>Walking Lunge, 50 steps with 35# plate OH<br>50 Knees to elbows hanging from bar<br>50 Push press, 45 pounds<br>50 Back extensions 2 4-6# pilates ball<br>50 Wall ball shots, 20 pound ball<br>50 Burpees<br>50 Double unders</p><p>Post time to comments.</p><p>ENJOY!!!!</p><p></p></span>