2010
08.02

Upcoming Events (Fall 2010)

Category: Announcements (All) / Comments Off

Sept 11:

  • Bring a TEAM Workout . . . details at the BARN
  • TATTOO PARTY . . . 1pm – ?  . . . This is a chance to get a little artwork done with friends.  Ask Toby for details

Sept 22:

  • Ladies Night 2
  • 6p – 7:30?
  • This is a chance for the ladies to have the gym all to themselves.  Bring a newbie, let them experience our wonderful community.
  • Ladies Night Flyer

And we know this one’s not too “upcoming” but don’t forget we’re working on the SPC Family Getaway for Summer 2011. We need your input! Where will we go? When? Visit the information page and fill out the form so we can try to accommodate as many people as possible.

2010
09.02

9/2…Tabata 300

Category: WOD (Hudson) / 2 comments

Warm Up: TC

Skill: 3-Position Snatch 7×1

WOD

  • 300 Reps
  • Alternating Tabata
  • KB Swings
  • Sit Ups
  • Box Hops
  • Push Ups

*  You will perform each each exercise in an alternating Tabata format. So you do as many swings as possible in 20 seconds, then 10 sec rest, as many sit ups in 20 seconds, 10 second rest, etc. You will perform this alternating tabata until you accumulate 300 total reps.

How Was It?

1 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 10
Average: 8.00 kettlebells out of 10
Higher Is Harder - log in to rate this workout.
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2010
09.01

9/1… Double Dead Burpee Balls…

Category: WOD (Hudson) / 1 comment

Warm Up: TC

Skill: Double Unders 5-10 Minutes

WOD

  • 4 Rounds
  • 8 Deadlifts (275/195)
  • 12 Burpees
  • 16 Wall Balls
  • 20 Double Unders

How Was It?

1 vote, average: 7.00 out of 101 vote, average: 7.00 out of 101 vote, average: 7.00 out of 101 vote, average: 7.00 out of 101 vote, average: 7.00 out of 101 vote, average: 7.00 out of 101 vote, average: 7.00 out of 101 vote, average: 7.00 out of 101 vote, average: 7.00 out of 101 vote, average: 7.00 out of 10
Average: 7.00 kettlebells out of 10
Higher Is Harder - log in to rate this workout.
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2010
08.31

8/31… Run This to the Cleaners…

Category: WOD (Hudson) / 4 comments

Warm Up: TC

Skill: Tall Snatch 6×2

WOD

  • 15 Power Cleans (155/105)
  • Run 400m
  • 12 Power Cleans
  • Run 400m
  • 9 Power Cleans
  • Run 400m
  • 6 Power Cleans
  • Run 400m
  • 3 Power Cleans
  • Run 400m

UPDATE:

A post-WOD admission of guilt from the Snatchmaster!

YouTube Preview Image

How Was It?

2 votes, average: 7.00 out of 102 votes, average: 7.00 out of 102 votes, average: 7.00 out of 102 votes, average: 7.00 out of 102 votes, average: 7.00 out of 102 votes, average: 7.00 out of 102 votes, average: 7.00 out of 102 votes, average: 7.00 out of 102 votes, average: 7.00 out of 102 votes, average: 7.00 out of 10
Average: 7.00 kettlebells out of 10
Higher Is Harder - log in to rate this workout.
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2010
08.30

8/30… So You Think You Can Jerk?

Category: WOD (Hudson) / 2 comments

Warm Up: TC

Skill: Thrusters 5×3

WOD

  • 5 Rounds
  • 30 Air Squats
  • 12 Push Jerk (135/95)

*This workout has a twist, come in and find out what it is

How Was It?

2 votes, average: 6.50 out of 102 votes, average: 6.50 out of 102 votes, average: 6.50 out of 102 votes, average: 6.50 out of 102 votes, average: 6.50 out of 102 votes, average: 6.50 out of 102 votes, average: 6.50 out of 102 votes, average: 6.50 out of 102 votes, average: 6.50 out of 102 votes, average: 6.50 out of 10
Average: 6.50 kettlebells out of 10
Higher Is Harder - log in to rate this workout.
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2010
08.28

8/28… Come Tackle the Lake… CrossFit Style!

Category: WOD (Hudson) / 3 comments

Don’t forget that there are no sessions at The Barn or Twinsburg Fitness Center today. Instead of meeting there, we’ll be taking our WOD public and going to the boathouse of Silver Lake. Here’s the flyer that’s been put out there.

Session times are the same as always, 8am and 9am and we’ll be meeting at the boathouse (turn right off of Rt. 59 from Kent (left off of Rt. 59 from Cuyahoga Falls) onto Silver Lake Blvd. (the only traffic light in Silver Lake). Just look for the trailer by the lake.

What’s the WOD?

Come on over and find out!

More-than-likely there will be a WOD that includes a swimming/non-swimming option. So bring a towel if you think you may want to add a swim to your rounds.

See you there!

***UPDATE***

So what WAS the WOD?

5 Rounds…
15 Med Ball Cleans
15 Wall Balls (without the wall – throw it high and catch it)
20 OH Plate Lunges (45/25)
300m Row, Run or SWIM (the first SPC WOD with a swim in it!)

Oh boy!

How Was It?

2 votes, average: 7.50 out of 102 votes, average: 7.50 out of 102 votes, average: 7.50 out of 102 votes, average: 7.50 out of 102 votes, average: 7.50 out of 102 votes, average: 7.50 out of 102 votes, average: 7.50 out of 102 votes, average: 7.50 out of 102 votes, average: 7.50 out of 102 votes, average: 7.50 out of 10
Average: 7.50 kettlebells out of 10
Higher Is Harder - log in to rate this workout.
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2010
08.27

8/27… Hell Week: Chelsea

Category: WOD (Hudson) / 2 comments

Warm Up: TC

Skill: KB Bar Presses 5×3

WOD

  • Chelsea
  • On the Minute for 30 Minutes
  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

How Was It?

1 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 101 vote, average: 8.00 out of 10
Average: 8.00 kettlebells out of 10
Higher Is Harder - log in to rate this workout.
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