Tuesday, 25 May 2010
Workout:
- Shoulder Press 3-3-3-3-3-3-3
Post loads to comments.
Saturday, 22 May 2010
Hi all! I woke up and went straight to the Northeast Regional CrossFit Competition today. I did not post the workout on time.
Something new! I have a new page that is labeled “Downloads” and you should have the ability to go there and download the latest workouts. You can find it at:
http://www.crossfitcampkeyes.com/download/
Today’s workout was:
50 Burpees (jump 12 inches above max reach for each one)
Post the total time to the comments section.
Now for the Affiliate team regional update. As you all may or may not know, Maine has sent a team to qualify in the regional competition for the CrossFit Games. I am a part of this team along with 5 other members from CrossFit 321 in Brunswick, ME. The other are: Jack, Tyson, Ginny, Kelly and Tiffany.
We had some challenging workouts but we made it through and you can read of our results at the CrossFit Game site: http://scores2010.crossfit.com/scoring/northeast/
There will be some pictures coming! Stay tuned and you will see some outstanding Shots!
Coach Bean
Friday, 21 May 2010
Warm-up:
3 Rounds of:
10 Kettlebell swings 35lbs/25lbs
5 muscle-up progressions
Row 500M
1 Rope ascent
Then run 400 meters
Workout “War Frank”
Three rounds for time:
25 Muscle-ups
100 Air squats
35 Abmat sit-ups
Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while
supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan.
I will be heading to Albany, New York this weekend to participate with the CrossFit 321 Team in the Regional Competition. I will keep you updated!
Coach Bean
Thursday, 20 May 2010
Lets welcome Michael into the CrossFit Camp Keyes Community! He is shown here grinding through a tire pull and he is quickly becoming one of our Warrior Athletes!
Warm-up:
Dynamic Range of Motion
Foam Roll
Workout:
25 Air Squats, Push-ups, Pull-ups and Sit-ups
50 Air Squats, Push-ups, Pull-ups and Sit-ups
75 Air Squats, Push-ups, Pull-ups and Sit-ups
Pace yourself on this, work on full range of motion and proper technique. Post your time to complete this.
Cool Down:
5 Ground to shoulder with Atlas stone or sandbag. CAUTION! The Atlas Stone is 115 pounds, do not attempt it until you have been trained!
Wednesday, 19 May 2010
Active Rest! Come to the gym at 1600 for the second class of POSE running techniques!
