Karen's climb

Karen perfects her rope climbing technique during the 08:30 Women's class.  Karen is training for a 100 mile Bay Bike Tour on October 7th and 8th.  The bike tour is a fundraiser for the National Multiple Sclerosis Society.  Karen's  goal is to raise $4,000 for her team.  To sponsor Karen, please click here.

The Snatch

The first photo demonstrates a really nice shoulder position over the bar.  He keeps the barbell close to his legs.  The second shows excellent triple extension.  Note the ankles and hips are fully extended and the shoulders are violently shrugging.  Photo three demonstrates the third pull--Andrew is pulling himself very rapidly under the bar.  He finishes in a full squat with the bar overhead.  The Elite Fitness Class WOD today was 5 Rounds for time of 400m runs and 15 Snatches.  Please see the photo album for more great images of athleticism from our Elite Fitness class.

Squat N' Pull

For time:
100 Squats, 40 pull-ups
80 Squats, 32 pull-ups
60 Squats, 24 pull-ups
40 Squats, 16 pull-ups
20 Squats, 8 pull-ups

Glute Ham Developer Exercises

Hip Extensions on GHD: Set up so that the pelvis is clear of the pads, and without any movement in the torso, extend and flex at the hip only.  Lumbar curve/torso stays rigid. Torso starts perpendicular to the floor.  Torso finishes parallel to floor.  Keep it a  slow, controlled movement.

Back Extensions on GHD: Set up so that the pelvis is trapped on the pads, and without any movement in the hip, extend and flex at the trunk only.  Torso finishes parallel to floor.

Hip/Back Extensions on GHD: Set up so that the pelvis is clear of the pads, and in a wave of
contraction starting from the hip and moving up through the back rise to horizontal  or “snake up”
one vertebrae at a time from low back to neck. Torso finishes parallel to floor. Keep it a slow and
controlled movement.

The Kettlebell Swing

 
The Kettlebell swing done "CrossFit Style".  Notice Rex's nice vertical position, the lumbar curve is maintained and the chest is lifted, the weight is in his heels, and he is looking straight ahead.

He uses a thrusting action with his hips to create momentum on the Kettlebell  As it travels upward, he controls it with nice straight arms and drives it to the over-head position.

Mid-Summer Fun

Warming up before the WOD.

Irish D.J. maxing out on "Lynne"!

Andrew did a max set of 35 pull-ups today.

 
Harvey getting some air during "Fundamentals" class.

"Kelly"

July 12: The Elite Fitness class had a date with Kelly.  5 Rounds of 400 m run, 30 reps of box jump and 30 reps of wall ball shots to a 10 foot target.  The heat wave we have been having made this workout especially intense!!  Outstanding effort by everyone!!  Top time was Rex coming in at just under 39 minutes using a 20 lb ball and 20 inch box.

Tuesday's Workout

Stacy warming up for the workout! Yesterday's workout was 3 rounds of Snatch, 21 reps and Rope Climb, two ascents.

Lisa scaling that rope!

Rex went for all 30 feet!!

15 Squats

Today's WOD was 5 OHS, 5 Front Squats and 5 Back Squats. Terry wins our most improved overhead squat today.  Who knew that adding 95lbs would do the trick?  Great job!

Congrats also goes to Marla for getting multiple kipping pull-ups! 

Outstanding work by Andrew for getting a 142 lb overhead squat... (nearly his body weight)! 

"Fran"

Elite Fitness did Fran (21, 15 and 9 reps of Thrusters and Pull-ups) today.  For some it was their first encounter!  Outstanding job everyone!  Congrats to Rex who had the fastest time of 7:11 with the full 95lbs.