Monday, March 18, 2013

Strength
Exercise: Snatch/lbs
Reps: Work to a Heavy Single
Comment: then, 80%x1x5

Metcon
8 min AMRAP
Row 250m
10 Kettlebell Swings
10 Hand Release Push-Ups

Result Type: AMRAP
Male Rx: 1.5 pood
Female Rx: 1 pood

Sunday, March 17th, 2013

Strength
Exercise: Front Squat/lbs
Reps: 5 sets x 3-5 reps
Comment: 5 Sets
A1. 3-5 Front Squat x 5 sets
A2. 15 Pull Ups x 5 sets
rest 3 min btw

Metcon
AD 20 sec
rest 1:40
x 3
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Saturday, March 16, 2013

CrossFit Open WOD 13.2

Metcon

Complete as many rounds and reps as possible in 10 minutes of:
Shoulder to overhead, 5 reps
Deadlift, 10 reps
15 Box jumps, 24″ box

Result Type: AMRAP
Male Rx: 115 lbs
Female Rx: 75 lbs

Friday, March 15, 2013

Group Class WOD

Metcon
AD 30 cal
30 Wall Ball Shots 10ft
30 Sit Ups
Row 50 cal
30 Sit Ups
30 Wall Ball Shots 10ft
AD 30 cal

Result Type: Time
Male Rx: 20 lbs
Female Rx: 14 lbs
Comment: If you are doing the open tomorrow then:
30 sec AD
30 sec off
x14
+
Mobility

Crossfit Annapolis 2013 Hoodies

Black Front

Black Front

Black back

Black back

Ultra Blue Back

Ultra Blue Back

Ultra Blue Front

Ultra Blue Front

It’s never to late for a CFA hoody! Even though spring/summer are coming up, those early Annapolis evenings by the water can be breezy and chilly (right!?). :) Take a look and for those interested in ordering one, please let us know what size. We are planning to have them printed on American Apparel F497 unisex (which runs small- guys, we recommend sizing up). Black hoody for guys, the “ultra blue/greenish” for girls. You can post to FB/website/or a list at CFA that we will make regarding color and size to order. Thanks!

 

Beef

cow

A local farmer is doing his annual offering of hormone and antiobiotic free Red Angus Beef, born and raised on his farm. Grass fed for 22 months, then fed for the final marbling, a diet of Doepkens Farm grown oats, corn and hay. He sells the meat in quarter-cows, which is A LOT of meat. For most families it would last a year. The cows go to the butcher SOON and will be available for pickup March 30th.

It is being offered at 6.85 per pound vacuum packed/frozen, cut per customer specs. Availability is limited. If I recall from years past, a quarter cow at this rate will run somewhere around $700-$900. It’s also common to get together with others and share a quarter.

If interested, contact Bill Doepkens by phone 410 279 1737 (voice or text) or email: wjdoepkens@msn.com

Doepkens Farm
2657 Davidsonville RD
Gambrills MD 21054

Thursday, March 14, 2013

Strength

Exercise: Power Clean/lbs

Reps: 3 Rep in 15 min
Comment: 60% 1-5 Unbroken Ladder in 7 min.
One rep, drop. Two reps TNG, drop. Three reps TNG, drop

Metcon

3 min max Burpees
2 min pullups

1 min max thrusters (95/65)

Wednesday, March 13, 2013

Warm-Up / Skills
3 RNFT
3-8 Muscle Ups
3-8 Box Jumps
3-8 Pistols/leg

Metcon
5 Sets
Row 200m
25 DU
rest 1 min

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Metcon
A1. L-Sit Max Hold x 3 sets
A2. Good Morning 3 x 15 reps
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: NFT

Tuesday, March 12, 2013

Strength
Exercise: Snatch Balance/lbs
Reps: Work to a heavy complex in 20 min
Comment: 1x Snatch Balance/3x OH Squat=1 rep

Metcon
3 Rounds
15 Db Power Snatch 45/30 Right Arm
15 Ring Dips
15 Db Power Snatch 45/30 Left Arm
15 T2B
Result Type: Time
Male Rx: 45 lbs
Female Rx: 30 lbs

Metcon
C. Glute Ham Raises 3 sets x 12-15 reps

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Not for time

Congratulations Foundations Graduates!

photo(3)

Congratulations to our newest Foundations Class graduates at Crossfit Annapolis. Zach, Trish, Brian, Meg, Andrea, Will, Lavar, Marie, RJ, Samantha, Jess, and Steve- we are so proud of all of you! CFA- make sure when you see these new faces, introduce yourself and help make them feel welcome. Keep up the great work everyone! :)