Nature Coast Crossfit

November 30, 2007

Run/Row 5K

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Learning the Kipping pull-up - CrossFit Certification Seminar

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Running Technique, CrossFit Newport Beach - video [wmv] [mov]

November 29, 2007

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

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Keysha McClenton

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The Transition, Mike Burgener - video [wmv] [mov]

November 28, 2007

"CrossFit Total"

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

Post total to comments.

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CrossFit

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The Kipping Pull-up Step 1 - video [wmv] [mov]

November 27, 2007

3 Rounds of:

21-15-9

Run 400 m/ Row 500m

Pull Ups, Dips, and DB Swings

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Workout Demo - video [wmv] [mov]

November 26, 2007

90 seconds of movement (Jump Rope, Jumping Jacks)

50 Lunges, 50 Push Ups, and 50 Sit Ups

90 seconds of movement

40 Lunges, 40 Push Ups, and 40 Sit Ups

90 seconds of movement

30 Reps Each

90 seconds of movement

20 Reps Each

90 seconds of movement

10 Reps Each

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CrossFit Certification Seminar - Oakland Fire Department

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Lifting at Lunch with Mike Burgener - video [wmv] [mov]

November 23, 2007

Back Squats 3-4 sets x 4-6 reps, rest 2 minutes between sets.

Superset

Front Squat 10 reps, followed immediately by Walking Lunges 10 steps each leg.  Rest 2 minutes and repeat for 3 sets.

Run 400 meters, rest 2 minutes x 4.

Hope you all had a great Turkey Day.  Let's burn some calories today.

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Learning the Push Jerk - video [wmv] [mov]

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Gary Taubes Interview - [mp3] and book - Good
Calories, Bad Calories

November 22, 2007

Happy Thanksgiving!

Take the time today to be thankful for the blessing that have been given to you.  Enjoy every moment with family and friends, remember those we have lost, and be a blessing to someone else.  God Bless. 

November 21, 2007

3 Rounds for time:

Run 800m

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

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Brandon Cunningham, Fort Gordon FD, gold medals in individual, tandem and team events at the Scott Firefighter Combat Challenge World Championships, Las Vegas 2007

Here at Crossfit we can cater our workouts to fit all levels fitness.  If you have the desire and you make the commitment we can help you reach your goal.

November 20, 2007

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

CrossFit Alexandria Success Story - video [wmv] [mov]

The stroy above can happen to you to if you commit to an exercise program, stick to it, and be true to yourself.  Call us.

November 19, 2007

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 070826.

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Developing the Muscle-up with Rob Miller Part 3 - video [wmv] [mov]