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Main » Blog Archive
March 2nd, 2009 Welcome back to the gym on this fine Monday morning.
Welcome back to sore legs, tired hips, weak arms, and mental anguish!!!
Lets be thankful for what we feel!!!
Follow this link! Workout of the Day
5 Deadlift(Heavy)
10 Overhead Squat
15 Pull-up ***5 rounds for time***
Results Eric--1:34
Terry--13:24
Kelly--9:33
David--9:19
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March 2nd, 2009 ANNOUNCEMENTS: CLUB 3000---CONGRATS TO TERRY FOR COMPLETING 3,010 REPS OF THE KETTLEBELL CLEAN--HE HAS CHOSEN PUSH-UPS FOR THE MONTH OF MARCH. WE ARE ALREADY 2 DAYS INTO THE MONTH, SO GET TO WORK!!!
MINDBODY ONLINE: I HAVE SIGNED UP FOR MINDBODY ONLINE, WHICH IS A GYM MANAGEMENT SOFTEWARE. WE WILL TRANSITION TO THAT IN APRIL. STAY TUNED!!!
March 2nd, 2009 I know that I have been slow in getting to posts from each workout up after each day's WOD.
I apologize for that!
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February 19th, 2009 We have been without Jerry this week because of his training for a new job.
But he is watching!!
To make sure that out athletes did not miss him, he developed this wonderful workout for them to accomplish in his absence!!
Workout of the Day and Results 
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February 18th, 2009 Broad Time and Modal Domains....???? What does that mean?
The ability to do more activities over a longer or variable amount of time that anyone else!!
Workout of the Day Rowing
Jumping Pull-up
Slam Ball/Hammer
Dumbbell Snatch
Rest Perform each activity for 1 min
Total reps is score ***3 rounds*** Results Tomas/Matt--1915
Eric/Angie--1886
Terry/Ron--1717
Austin--828
3 teams of 2 and Austin competed against each other f
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February 17th, 2009 Hip and Thighs....Hips and Thighs.....
We are rear-drive engines as our largest and most explosive muscles that extend our body's against the ground are found behind us.
Our Tuesday morning crew discovered that those muscles can do A LOT of Work in a short time.
Workout of the Day 50-40-30-20-10
Kettlebell Swing
Box Jump ***for time***
Results Terry--17:40
Eric--17:50
Wanda--14:38
Brian--17:06
Caryn--17:15
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February 16th, 2009 Competition is a great thing. At Crossfit Legacy, we normally do a movement based warm-up that incorporates basic gymnastic moves like push-ups, sit-ups, squat, pull-ups, or dips. We veered from that course this morning to allow our athletes to attempt their 5 rep max of Overhead Squat.
Eric and Tomas went as high as they could go, with both trying to beat the other before the Workout of the Day ever started.
Final counts....Eric--125lbs, Tomas--115lbs, Terry--85lbs, Matt--95lbs, Angie--55lbs, David--75lbs ![]()
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February 13th, 2009 Friday the 13th...yikes!!! The Crossfit Main page workout was FRAN, but at Crossfit Legacy, we did a WOD called "Jason" Workout of the Day and Results
 The family that dips together...you know the rest!!!
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February 12th, 2009 Continued!! 730am Workout of the Day
20 DB Deadlift
20 Pull-up
20 Weighted Sit-up 5 rounds for time Results Charlie--13:41
Angie--14:41
Wanda--15:31
Caryn--15:41 430pm Workout of the Day The Austin
30 Double Under
30 Push-up
30 Wall Ball 4 rounds for time
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February 11th, 2009 Jump and Land!
Dip and Jerk!
What does that mean?
Crossfit Named Workout: GRACE
In addition to Grace, I had the athletes there practice the agility ladder to improve foot speed, coordination, and balance. Those are very important to skills to have when pushing 135lbs over your head!! Workout of the Day 30 Clean and Jerk for time(135lbs) Terry--9:53
Matt--8:06
Tomas--9:24 Pictures Great work this morning
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February 10th, 2009 Happy Birthday Heidi!!
In honor of Heidi's Birthday this past Sunday, I developed a WOD that went after her weaknesses, in true Crossfit fashion.
For those of you who experienced this WOD yesteday, be sure to send your love to Heidi!!!
Workout of the Day 5 Body Weight Deadlifts
10 Pull-ups
15 Window Wipers ***7 rounds for time*** Results
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