10/31/11

Happy Halloween!!!!

Remember that 430pm is the last class of the night and it is open to CF, Lite and Kid.

Representing our Lite Fit class at B4B!!

Warm Up: 2 rounds of:

2:00 row

1:00 sit ups

:30 push ups

1:00 squats

2:00 mobility

Skill:

Dead lift

Prone push ups

5 x 10

Buy in:

1:00 plate flips

6 min AMRAP:

400 m row

10 deadlifts

Cash out:

10 push ups

10 sit ups

10 squats

10 burpees

10/28/11

Our lite fit class is growing.  We need to keep it growing.  Tell your friends and co-workers about our great new program.  The more lite fit grows the more class sessions will open up.  Which means more opportunities for you to get better!  So help up by telling everyone you know!

WHAT AN AWESOME EVENT!! THANKS TO EVERYONE THAT COULD MAKE IT!!

Warm Up: 2 rounds of:
4:00 rowing
200 m walk/run
4:00 mobility


Circuit #1 (:45/:45)
Sit ups
Burpees
Air squats
Push ups




Circuit #2- Don't drop the ball! (:45/:45)
Ball slams
Russian twist
Med ball box step ups
Med ball O/H press

10/26/11

"What counts in sports is not the victory, but the magnificence of 

the struggle."

- Joe Paterno

"Lisa Nunley has had MS since 1990. Recently she had to have surgery to correct her feet. She has still been coming by modifying and doing alternative WODS."


Keep getting better.  Each time you come in and try your best you are getting better.  Like everything in life you get out what you put in.  Our goal at Crossfit Lite is to make you a healthier more functional person.  I have seen lots of progress in just a few weeks.  Always remember form follows function. 


Warm Up: 16 minutes:
4:00 Rowing
4:00 mobility


Skill:
Box dips
Hanging knee tucks
1-10-1


10 min AMRAP:
200m walk/run
2 burpees
4 push ups
4 box dips
6 kb swings
6 kb high pulls
8 step ups
8 sit ups




Cash out: 
200m row
20 GHD hip ext. 

10/24/11

One more day!

Monday classes are normal.  No classes at all Tuesday.  6pm B4B Tuesday.  No early AM 5-7am Wednesday because most of us will be at the Roosters After Party.... still!

Make sure you get your Roosters 15% passes Monday or Tuesday before you get to Roosters.  We are not allowed to give them out at Roosters.  We will have them at CFNA all day Monday and obviously Tuesday night.  If you cannot get in Monday or Tuesday before the after party starts let us know and we'll figure a way to get it to you before you come in the door.

We're thinking 6-9pm at CFNA and after party at Roosters following that.  That time table is an estimate, we may run faster than that?

Anyone can attend this event, you do not need to register or you can register there.  There will be other opportunities to donate if you'd like (or not).  Anyone can attend the event as well as the after party!  Bring as many friends/people as you possibly can, even if it is for only a moment.

We will have some rowing and yoke competitions as well as a KEG!

"Grace" should have about 10 people per heat with spectator area all over the place.  The kid room will be upstairs with multiple people helping out.  The KEG and some small food will be in what is usually our kid room.

We'll have our normal bathroom plus a couple porta johns out back.  A large warm up area with barbells, bumpers and pvc will also be out back as will additional standing room.

We have setup a bleacher "thing" with all of our boxes that will allow for about 30 people to get front row action and we have more seats on the other side as well.  There should also be good viewing from the front and back so no worries if you want to watch the heavy hitters destroy "Grace" in about a minute!

Wear PINK!

 

Warm Up:  10 min:

100 m walk/run

10 russian twist

100 m row

10 squats

5 burpees

 

 

Skill: 10 min:

10 push ups (perfect form, use modification if needed)

1:00 row

 

5 min AMRAP:

10 push ups

10 kb swings

1:00 plank

 

5 min AMRAP:

5 burpees

10 kb swings

1:00 plank

 

5 min AMRAP:

10 hip extension

10 situps

1:00 plank

10/19/11

"My doctor recently told me that jogging could add years to my life. I think he was right. I feel ten years older already."
- Milton Berle

Everyone in crossfit lite has done an amazing job.  The drive to get better, stronger, and more flexible has been outstanding!  Some of us have done things we couldn't do before (ie. really good push ups and squats and even box jumps).  I want to thank you guys for coming in and doing your best. 

Warm Up: 14 min of:
100 m walk/run
4 line shuffles
2 line high plank walks
10 push ups
10 toe touches
1:00 mobility

Skill: 10 min
5 Russian Twists (L+R=1)
5 Squats (Holding weight used in Russian twist)
:30 rest

4 min AMRAP X 3 with 2 min rest: 
10 Russian twist (L+R=2)
8 high pulls
6 KB swings
4 KB squats
2 burpees

10/17/11

"If we all did the things we are capable of doing, we would literally astound ourselves."
-Thomas Alva Edison

TABATA!!!!!


Warm Up: 14 min of:
200 m Run
1:00 Step up
1:00 Sit up
1:00 Row
1:00 Mobility

Skill:
Tabata (6 Rounds of :20 on :10 rest)
-Row
-Step up

Buy in: 1:00 Plank

10 min AMRAP
*Push up
*Sit up
*Step up
*Squat
200 m Run

Cash out: 1:00 Hip extension

*Start at one and add one each round

TGIF

Don't forget to register for the Pink Bra Tour's Amazing Grace event at Crossfit New Albany on Tuesday October 25th at 6 pm.  Come watch some amazing athletes do 30 clean and jerks at 135# for time!


Warm Up: 14 min of:
2:00 Rowing
2:00 Mobility
1:00 Squat hold
1:00 Plank
High Knees down and back

Skill:
Turkish get up
10 x 2 (1 each arm)
Medball Slams
10 x 5
(Alternating)

5 min AMRAP:
2 Turkish get ups
200 m Row

2 min rest

8 min AMRAP:
10 sit ups
10 superman
10 reverse sit ups
10 KB swings
10 sprinters
10 sumo KB deadlift

10/12/11

Warm Up: 12 min:
2:00 rowing
2:00 mobility
200 m walk/run
5 Burpees
5 Knee Tucks

Skill:
Tabata - 6 Rounds (:20 on :10 rest)
-Squats
-KB swings

Circuit: :45 on :45 rest x 2
-Plank
-Push up
-Sit up
-Ball Slams
-Box step up

10/10/11

A few good tips for healthy eating.  Make sure that you mix plenty of colors in your diet.  Also having meats already cooked in your refrigerator will make it easier to eat healthy when you need a quick meal or snack.  Below is a great book about nutrition and the paleo diet.  It is a very good book and I consider it to be the manual to the human body.



Warm Up: 12 min of:
100 m walk/run
100 m row
1:00 mobility

Skill:
Bar Straight Leg Press
5 x 5
Rowing
1:00 x 5
(Alternating)

Buy in:
3:00 Rowing
5 min AMRAP
10 Straight leg press
10 Reverse sit ups
10 Push ups
10 Squats
Cash out:
3:00 Rowing

10/05/11

The Turkish get up is a very basic movement from the ground to a standing position holding a weight locked out in either arm.  This is an exercise that will build all around functional muscle to help stay strong and injury free in workouts and life.  This movement is an exercise that works every muscle in the body along with body balance and coordination.

Warm Up: 8 min of:
250 m row
10 push ups
20 squats

Skill:
Turkish get up
5 x 6 ( alternating hands)
*with partner

4 min AMRAP:
2 Turkish get ups
2 lunges
2 squats

*doubling reps after each round ie. round two is 4 reps of each exercise

Rest 4 min

12 min AMRAP:
250 m row
1:00 plank
15 sit ups

10/3/11

Pink Bra Tour: The time is now as in today

Register right now (see register now on the picture) for our awesome event October 25th at 6pm.

This is our time, this is a huge tour doing amazing things!  In the last two months 9 people have found out that they have cancer because of this program.  9 lives in two months saved and I'm proud to say I'm a part of that.


This has been a large part of who we have been in 2010-11 and this is the culmination.  A number of people here have worked their tails off to make this come here and be huge October 25th.


Clear your schedule for October 25th (Tuesday) at 6pm and for the after party.  CrossFit media, Columbus radio and tv along with many more will be attending.


If you want to help or know someone who can help in terms of donating, sponsoring etc let us know ASAP.


You don't have to do "Grace" but you know it would be fun!

Forward this to tons!

Today we are going work attack our core strength. 
All the movements in the CrossFit protocol have an immense impact on the midline, and using these functional movements is one reasonable measure of core strength. Midline stability allows success when performing functional movements, and increased capacity in those movements therefore should indicate an increase in core strength. (The Crossfit journal)

Warm up: 12 min of:
100 m walk/run
50 m high knees
50 m shuffle
50 m buttkicks
50 m shuffle
4 burpees
4 push ups
4 sit ups
4 squats

Skill:
Bar deadlift
GHD hip extension
Alternating 10 sets of 5 reps

8 min. AMRAP
2 deadlifts
4 squats
6 cal row
8 sprinters

Cash out:
1:00 hip extension