• CrossFit Hot Springs
  • WOD Blog
  • Costs/Training/Class Schedule
  • Facility
  • Demos
  • Contact Information
  • CrossFit Friends
  CrossFit Hot Springs

08/31/2011

8/30/2011

0 Comments

 
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]
0 Comments

08/30/2011

8/30/2011

0 Comments

 
Rest Day
0 Comments

WOD 08/29/2011

8/28/2011

1 Comment

 
"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]
1 Comment

WOD 08/28/2011

8/27/2011

0 Comments

 
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]
0 Comments

WOD 08/27/2011

8/26/2011

0 Comments

 
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).

Picture
Picture
0 Comments

08/26/2011

8/25/2011

0 Comments

 
Rest day
0 Comments

WOD 08/25/2011

8/24/2011

1 Comment

 
"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]


1 Comment

WOD 08/24/2011

8/23/2011

1 Comment

 
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]
1 Comment

WOD 08/23/2011

8/22/2011

1 Comment

 
Picture
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]



Picture
1 Comment

08/22/2011

8/22/2011

0 Comments

 
Rest Day
0 Comments
<<Previous

    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 11 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.

    Archives

    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    February 2011
    January 2011
    October 2010
    September 2010

    RSS Feed