Crossfit Nampa Idaho

6/21/2008 - Private Olympic Training

Danny R. and Dean C. stopped by Crossfit Nampa for some private olympic lifting coaching.  Dean made great improvements to his full snatch, and Danny continued to improve on his power snatch.

Here's Dean doing a snatch and Danny below working his power snatch.

6/20/2008 - WOD - Crossfit Total

Crossfit Total is the sum of your max back squat, max shoulder press, and max deadlift.  You get three attempts at each one.

6/19/2008 -WOD - "Helen"

Helen is 3 rounds for time of: 400m run, 21 kettlebell swings, 12 pullups.  We use dumbells since we don't have kettlebells.

Mike 11:48

John M 10:10

Ann 16:58

Tonya 15:24

Jeanie 14:15

Jordan 13:33

Andy 15:24

Here's Andy doing shoulder press from a different workout:

6/18/2008 - WOD - Shoulder press 1-1-1-1-1, push press 3-3-3-3-3, push jerk 5-5-5-5-5;

Try to go heavier each set.

6/17/2008 - WOD - 400m dumbell low carry lunge walk, every five steps, do five push jerks; men 35 lb dumbells, women 25 lb dumbells

This workout is extremely challenging.  Here's a new Crossfitter - Keith S. - working on his squat technique.  Squatting is something that we take for granted, but is difficult to do properly.

6/16/2008 WOD - 400m run; 5 bear complex; 400m run 25 burpees, 25 pullups; 400m run 5 bear complex

Bear complex for this workout of the day is power clean, front squat, push press, back squat, push press.

 

6/13/2008 - WOD - Crossfit Total Practice

Squat 3-3-3

Shoulder Press 3-3-3

Deadlift 3-3-3

6/12/2008 - WOD - For time: 400 m run followed by 5 rounds of 25 pullups and 7 pushjerks

6/11/2008 - WOD - Fran - For time: 21-15-9 reps of thrusters and pullups

John Bob preparing to do a heavy jerk:

6/10/2008 - WOD - "Cindy" - max rounds in 20 minutes of: 5 pullups; 10 pushups; 15 squats

Remember to go down past parallel on your squats!!

Tonya doing thrusters from a previous workout: