With the help of Terry, we have been developing a new more interactive website that will allow for comments and involvement from all of you that frequent our site on a regular basis.
Follow the address to the new site!!!
Although the site is not yet live, I will send an email to all of you when it is ready!
Great week of training and BIG Announcements!!!
The BIG, HUGE, GINORMOUS announcement this week is Coach Glassman is going to come to Crossfit Legacy for Crossfit 101.
The date is November 28th, 2009. Stay Tuned as I will developing a sign-up page shortly for people to sign-up for that event.
The unknown and unknowable struck in Friday morning as 4 people performed the WOD in the Dark....the building lost power the night before and it was not restored until mid morning on Friday. Each person demonstrated great resolve and attacked the WOD the same as if we would have had lights and AC!!
Crossfit Legacy WODs and Pictures
I am going to highlight only the Thursday WOD as most people said it was the most horrible WOD ever created by my hand
150 Single Jump Ropes
3 rounds of
5 Push Jerk
5 Power Snatch
5 Push-up
**repeat that cycle 4 times!!!!
This workout left most people on the floor afterwards, but intensity that each athlete displayed was amazing!!!
Pictures
After Class Fun!!
Flying Hair!!!
Nice intensty Dani!!
Have fun in the land of 10,000 Lakes Kayla!!
Triple extensions!!
Don't we all think this?
Metcon and Strength on Monday!!!
Another week is upon us, and another great week of training is in store for the folks at Crossfit Legacy.
We welcomed Carl back into the gym after a little time off. He is taking some time before football starts to fine tune his conditioning.
Welome back!!!
Metcon
5 Box Jumps
7 Med ball cleans
12 Pull-ups
***AMRAP in 12min**
Followed by
3x3x3x3x3---Shoulder Press
Results
Pictures
Paula is on her way to Seattle for a few days....enjoy your time out there!!
Eric getting a large load overhead!!
Carl getting a good weight over his head too!!
The Terry Special
WOW.....365 days.....
At our Free Class this past Saturday, Terry reminded us that it has been officially 1 year since he stepped foot inside the doors of Crossfit Legacy!!!
I am honored to coach him.....look at what he has to say about Crossfit Legacy!!! Click here.
We had quite a few new people in the gym this morning and the energy was palpable!!!
Our Workout today was simply....
BODY WEIGHT
50 Push up
50 Sit up
50 Squat
3 rounds
Pictures
Brandon is looking for more intensity in his workouts...I am pretty sure he found what he was looking for!!
Miranda is going to be on a vacation this coming week. We will miss you and we look forward to your return.
Your never to young to get on the bar!!!
Deadlifts and Dumbbell Thrusters.....
7,7,7.....reps and rounds.....trust me, it is not 6,6,6, but you may think so....right Paula?
11am on Friday is always a fun class and the girls and guys there bring an energy and enthusiasm that I promise you will not find no local "fitness" center!!
Steve had a great accomplishment in the gym this morning. 4 weeks ago, his max deadlift was 145lbs. Steve has been very consistent in his workouts and even went to Crossfit Myrtle Beach while on vacation. This morning he completed 49 reps, using 165lbs......great accomplishment Steve!!!
Workout of the Day
7 Deadlifts
7 Dumbbell Thrusters
7 Rounds
Pictures
Kayla working hard on her last set of Thrusters!!!
Noreen did an extra round by accident and still had a top time!!
Tina back in the gym in less than 12hours....great dedication!!
Legacy was rocking today!!!
I am so proud to be a part of Crossfit Legacy.
With the new faces coming in and the efforts and PR's of our athletes. It is great to see everyone's enthusiasm and willingness to....
....get comfortable being uncomfortable....all of you are amazing people.
Today's workout and results were awesome!!!
Check out the pictures below!!
Great effort today Justin....he learned the Push Jerk really fast!!
Heidi took home the title of fittest woman in the gym this evening!!
Angie showing some good focus during Turkish Get-Ups!!
Don't Let Go of the Bar!!!
Two simple movements!!
That's all that it is.
How long can you go.
At Crossfit Legacy, we are working to improve the pull-up ability of all our athletes, so our workout today focused on that skill and abdominal strength!!
Workout of the Day
1 Pull-up
1 Knee to Elbow
**as a rep every minute, on the minute**
**your score is the last minute in which you completed all the reps in 60 sec**
**Jumping pull-up not permitted....band assisted or dead hang only**
Results
Steve 7
Dave 8
Terry 9
Eric 8
Miranda 11
Kelly 10
Will 8
Squat Clean, Push-ups, and Kettlebell Swings!!
We welcomed Tom back to the gym today. Great having you again Tom. Tom always gives his best and we appreciated your intensity today.
Workout of the Day
10 Squat Cleans(95/45)
15 Push-ups
20 Kettlebell Swings
***5 rounds for time***
Times ranged from 12 min to 19 min today as everyone really worked hard. Tina came in for the first time and learned some new skills too. She jumped right in to our 100 day pull-up challenge and is already caught up to the current day
Great having your Tina. We appreciated your energy!
Intensity
Tylor and his sister Kayla have returned and both showed great work ethic and improved ability to learn complex moves!!
Eric is back also..here he is moving a LARGE LOAD A LOND DISTANCE--QUICKLY!!
FREE CLASS ON SATURDAY!!!
BEEN CHECKING OUT THE WEBSITE, BUT NEVER CAME IN FOR A WORKOUT? STOP ON IN THIS SATURDAY AT 9AM FOR A FREE CROSSFIT LEGACY WORKOUT!!
CLASS BEGINS PROMPTLY AT 9AM.
AN INSTRUCTOR LED DYNAMIC WARM-UP, SKILL SESSION, FOLLOWED BY AN AWESOME WORKOUT!!
IF YOU ARE COMING FOR THE FIRST TIME, BE SURE TO EMAIL: CROSSFITLEGACY@GMAIL.COM
3,2,1......GO!!!
Filthy Fifty.....
Those 2 words strike terror into the heart of Crossfitters!!!
10 movements...
50 reps each...
500 reps...
for time...!!
See the workout here!!!
Pictures
Heidi finishing her jump ropes
Michelle is getting stronger everyday
Stacia showing some awesome intensity!!
Steve successfully making his box height lower!!
We love pull-ups!!
WE have started a 100 Day Pull up Challenge in the gym. In an effort to improve the strength of our athletes, we are starting this challenge....
Add a pull up each day for 100 days. I will count pull-up outside of the gym, since not everyone comes each day, but if you miss a day, you HAVE to make up the previous days pull-up before moving on to the current day......Who's in???
Our workout this day was designed to improve the pull ability of our athletes, and they did not disappoint.
We welcomed Will to the gym again. He will be coming on an unlimited basis and already has a great foundation of strength and stamina.
Workout of the Day
7 Band Assisted Pull Ups (if you can’t do dead hangs)
7 Knees to Elbows
50 Double Unders (100 single rope jumps)
7 Rounds for time
Results
Pictures
Thursday....Nancy, Burpees, and Squats!!!
We had an eclectic blend of WODs today at Crossfit Legacy and everyone performed admirably!!!
Terry and Stacia rocked Hang Power Cleans from Crossfit.com.
Terry was able to get 145lbs, and Stacia was able to get 75lbs...she struggled getting 80lbs but nailed 75lbs with a degree of difficulty.
Charlie returned to the gym and led the 730am crew with 20 rounds of 10 Squats and 10 Burpee in a a 15min AMRAP. Shannon also got to experience Crosfit for the first time as well. We look forward to your return after your vacation!
Then at 430 and 530, Nancy made and appearance for that class. To see what Nancy is...click here!
Chris nailed a good time on Nancy at 14:49, and Will did a scaled version and came in at 12:42. Nice work today guys.
Before we move on to the picutres.....be sure to check out Crossfit Invictus. I was able to meet CJ Martin this weekend at the Crossfit Games and he and his crew produce some great thoughts and articles on their blog. Check them regularly because the frequently have great information!!
Pictures
Caryn getting some good air on the Burpees
Kathy's name is now "Shades"
Chris is recovering on the tire after the workout
Jesse is praying to the Crossfit gods for strength to get up off the floor after Nancy hit him in the chest!!
Tuesday and Wednesday, July 14th and 15th, 2009
Alright, I am back in the gym and ready to go for another week of awesome training at Crossfit Legacy.
If you thought that some of our workouts would be inspired from the games, you were correct!!!
I have lots of ideas and we will have some fun WODs this week.
Before moving into the WOD's...check out this blog....Random Thoughts from a Restless Mind. There is some great content there. Clean and concise thinking and relevant discussions that provoke one's thoughts.
Tuesday
30 Box Jumps
30 KB Swings
30 Sledge Hammer/Toe to Bar
3 rounds for time
**some classes did the Toes to Bar secondary to equipment**
Wednesday
Team WOD from Affiliate Cup
30 Wall Ball
300m Row
30 KB Swings
30 Box Jumps
30 Push Press
30 Deadlift (225/135)
**for time**
Pictures
Great having you back in the gym Tylor
Kayle making the Wall Ball look easy!
Danni and Chris...performing Toes to Bar
Synchronized KB Swings
Angie working the sledge!
