CrossFitNewtown

"Chelsea"

-5 pull-ups

-10 push-ups

-15 squats

every minute on the minute for 30 minutes...oh and 8 burpees whenever you can today.

Just like your momma always said.. Do Your Burpees everyday!

Burpees.. It does a body good!

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Todays Wod

"Stephen"

30-25-20-15-10-5 rep rounds of:
Sit-up
Back extension (substitute Good Mornings with pvc if needed)
Knees to elbow
Stiff legged deadlift (95=M) (45-65=F)

Monthly workshops.

Starting this month Crossfit Newtown will host a workshop on the last Sunday of each month. These supplemental classes will concentrate on a specific group of movements and will help reinforce the techniques taught in class. This month we will be teaching all the progressions of the squat, so whether you want to improve your overhead squat or just work the kinks out of your air squat then don't miss this great opportunity. More details will posted on this later however I can tell you that it will be free for all current members so clear your schedule!

Games reminder

Qualifying for the 2010 CrossFit Games

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The 2010 Games are limited to 50 men and 50 women, all of whom need to qualify to enter. The top five men and women from the 2009 Games are automatically qualified. All past champions are automatically qualified if they wish to compete. The other 43-45 competitors have to qualify in their Regional Qualifier. There are 13 Regionals around the world, and each Regional will send the top 1 - 7 athletes (men and women) to the Games, depending on the size of the Regional.

This year, for the first time, there are Sectional Qualifiers feeding most of the Regionals. In other words, most of the Regionals are open only to the top competitors from their respective Sectionals. From early February to late March, 2010, there will be approximately 30 Sectionals. Most Sectionals will send the top 10 - 20 men and women to their Regionals.

Please visit this site for more details CrossFit Games

Sectional Pre-qualifiers:

CrossFit Newtown:

Pennsylvania / Maryland / Delaware Sectional »

Mar 13, 2010

200 Dekalb St.
Bridgeport, PA 19405 — Map It »
Spots to the Regionals:
20 men, 20 women

CrossFit Fuel:

New York / New Jersey Sectional »

Mar 27-28, 2010

19 Elm St.
Montclair, NJ 07042 — Map It »
Spots to the Regionals:
30 men, 30 women

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Todays Wod

Push-Press
5-5-5-5-5

Buy-out
50 Knee to Elbows
50 Good Mornings (45lb bar)

Just a Little Reminder...

This will be day 3 of our 100 Days o Burpee Challenge. So far you should have completed 6(including today).

Here is Andy P from CrossFit La showing how to get things done!

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Todays Wod

4 Stations, 1 Min each Station, Clock does not stop except between rounds, 4 Rounds

GO HEAVY ON KETTLES!!

Squat Jumps

Kb Sumo Dead Lift High Pull (M=65+) (F=30+)

Box Jumps

Kb Swings (M=40+) (F=30)

Your goal per station is 10-20 reps.

The Health Lift!!

Some form issues (couple of shrugs, craned necks) but please listen to what Coach G has to say!

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Todays Wod

Health-Lift (aka Deadlift)

5-5-5-5-5

Buy-out

50 reps (25 each leg)

Forward Lunge

Back Lunge

Left Side Lunge

Right Side Lunge

Congrats to Brian on Passing his Level 1 Cert!!

Congrats Brian!!

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Todays Wod

20-18-16-14-12-10-8-6-4-2 rep rounds for time of:
Thruster (45 lb barbell)
Kettlebell Swing (24/16)
Double Unders

Tabata Time!!

This workout... just add ROW!!!

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Todays Wod

Tabata Lotta

8 Rounds of 20sec work/10sec rest. You will be scored on your lowest round(Except for Row its total cal)

Row (Total Cal)

Push-up

Pull-up

Sit-up

Squat

Hmmmm?

Sorry guys n gals.. typepad is on the fritz, it will not let me post my video!!!

Check back tomorrow!

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Todays Wod

10,9,8,7,6,5,4,3,2,1,

Power Cleans (m=135,f=85)

Clapping Push-ups (Push-ups only if your form is weak)

This one is for Jason.

Starting next month.. Feb 1. We will be doing 100 days of burpees!

Feb 1st = 1 Burpee

2nd= 2 Burpees

Feb 3rd = 3 Burpees

........

May 11th= 100 Burpees

You will perform your required Burpees each day. You can do these consecutively (in a row) or partition them throughout the day (25 morning,25 night=50). On May 11th we will perform today's workout and see who made improvements. Good Luck.

           Please watch this video to see the various scales for your bupees.. YES WITH PUSH-UPS!!

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Todays Wod

100 Burpees for Time

Buy-out

50 Sit-ups

50 Knee to Elbows