Final Post

So as you probably noticed, I got lazy with the posting.

It's ok though, because most of you now know enough to just use the Crossfit main site at crossfit.com. Good luck, have fun.

Let me know if you want to workout some time. Also I made a UPS crossfit group on facebook so you should join up, I'm going to try to organize a few workouts before the end of the year.

-Jeff

Wednesday Workout

So sorry, but not gym time for me this week, I'm in the opera so I have 5-10 rehearsal everyday. (You guys should come see the opera -- I'll do 3 rounds of Cindy (5 pullups, 10 pushups, and 15 squats x 3 ) for every one of you who shows up.)

Here's a workout for you though:

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

This workout is named in honor of one of the SWAT guys killed in Oakland last month. You can check out the crossfit main site if you want to find out more. Just FYI.

Post rounds to comments.

Also, I created a facebook group called something like Crossfit at UPS. Join up if you want. I'm going to try to organize workout times for people to do some of these together.

Friday Workout

So I've been doing some reading about beginning strength training and I think we're going to add in some more strength component to every day. The best thing is that the gains for beginners are huge. You can add as much as 10lbs/week on lifts for the first few months. We're going to be doing 5x5 (5-5-5-5-5) for every lift. Some days there will also be a short WOD.

Since you guys are probably busy this weekend, I'm not going to post anything until Monday. Just do Fran or one of the earlier workouts if you need something to do. I just wanted to give you all a heads up on where we're going.

Gym Time

Let's meet 8pm on Wednesday in the gym. Everyone who sees Dustin tell him he's a pussy because he can't make it.

Monday Workout

Fran

Pull-ups
95lb. Thrusters
21-15-9

Post times to comments

I'll post the time that we'll be meeting this week either tomorrow or on Wednesday, I have to find out when you guys have practice first.

Tuesday

Hi Guys,

No new workout today until you've all done the 5x3 Front Squat and posted weights to the comments. Strength training is as important a part of this as everything else.

So I guess you guys have Wednesday practice again. How about we meet Thursday at 8pm in the gym?

Wednesday Pain

Strength day today.

Front Squat
3-3-3-3-3

Post your weights to comments.

So do some warm up sets then try to go to failure on each of these sets. Use the bouncy plates or the squat rack so if you do fail you can just bail on the weight.

For more info on how to lift heavy, check out the post from a few weeks ago with the 5-5-5-5-5 deadlifts.

So no Wednesday session this week because I'm doing one for the general public for Love Your Body Week tomorrow (Thursday 3/26). Please feel free to show up. We have two trainers from Crossfit gyms in Tacoma coming to help out. There's two sessions, one from 5-6 and one from 6-7. Both are meeting in the University Dorm Lounge. I highly suggest showing up to one of them.