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  CrossFit Hot Springs

08/31/2011

8/30/2011

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Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Jesse Bazarnick 156 PP + 158 Lunge, Lucas Zepeda 146 PP + 145 Lunge, Cara Hipskind 116 PP (55lbs) + 125 Lunge, Laurie Galassi 107 PP (55lbs) + 113 Lunge.

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]
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08/30/2011

8/30/2011

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Rest Day
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WOD 08/29/2011

8/28/2011

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"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs
Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs
Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs
Alyssa Ross (age 17): Squat 215, Press 95, Deadlift 315. Total 625lbs
Katie Fairman: Squat 230, Press 95, Deadlift 275. Total 600lbs

WOD Demo with CrossFit Oldtown - video [wmv] [mov]
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WOD 08/28/2011

8/27/2011

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Five rounds of:
3 Cleans
20 Burpees

Jerry Hill 7:41 at 205lbs, Meg Carlson-Hixson 9:40 at 105lbs.


WOD Demo with CrossFit Oldtown - video [wmv] [mov]
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WOD 08/27/2011

8/26/2011

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Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20/14 pound ball
15 foot Rope climb, 1 ascent

Pat Sherwood 10 rounds, Miranda Oldroyd 9 rounds + 13 wall ball (14lb ball).

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08/26/2011

8/25/2011

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Rest day
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WOD 08/25/2011

8/24/2011

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"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59.

Be sure and check out the story below.  CrossFit Conway is hosting on September 17 (it's a Saturday at starting at 7:30 am) and a number of us are already going.  It's going to be a lot of fun.

The story of the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 - video [wmv] [mov]

WOD Demo with Potomac CrossFit - video [wmv] [mov]

Rob Orlando on today's WOD - video [wmv] [mov]


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WOD 08/24/2011

8/23/2011

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Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Jenn Jones 6:27 (135lb DL), Kim Malz 6:53 (135lb DL), James Hobart 9:14.

WOD Demo with Jenn Jones - video [wmv] [mov]

Every one of you needs to watch the link below.  Several of the things I've worked on with you all are brought up in this coaching video with Coach B.  Luckily, since most of you had never snatched before...the first thing he goes over with Sage...none of you all do since you had no bad habits.  Regardless...it's a great instructional video, as they all are with Coach B.

"Correcting Issues With The Burgener Warm-up" with Coach Mike Burgener - video [wmv] [mov]
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WOD 08/23/2011

8/22/2011

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Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Jesse Bazarnick 9:32, Austin Malleolo 9:52, Denise Thomas 10:50 (20" box, 1 pood KB), Spencer Hendel 11:46, James Hobart 12:00.
Post time to comments.

WOD Demo with Jesse Bazarnick - video [wmv] [mov]

Austin Malleolo, Spencer Hendel and Denise Thomas on today's WOD - video [wmv] [mov]

James Hobart on today's WOD - video [wmv] [mov]

CrossFit New England Kids on today's WOD - video [wmv] [mov]



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08/22/2011

8/22/2011

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Rest Day
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    Author

    Hello and Welcome to my Blog.
    My name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 10 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications  for Olympic Lifting, Endurance and Gymnastics.  As well, I'm a USAW Level 1 Sport Performance Coach.  I've been fitness minded since a very young age.  Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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