CrossFit Great Barrington: Forging Elite Fitness in the Berkshires

Friday, September 3, 2010

Mike — Fri, 03 Sep 2010 01:48:55 +0000

WE WILL BE CLOSED FOR THE HOLIDAY WEEKEND! We will reopen on Tuesday morning 6am! There are NO Saturday Morning Classes or Monday Classes!

Remember what we are all about! Get out there this weekend – try new things Bike, Swim, Run, Row - try something! Enjoy the last bit of summer!

World-Class Fitness
in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

Good Luck to Mike, Leslie, Erica, Jamie, John, Jason, Nick and Rebecca this Saturday at the competition at Crossfit Ironwill! We know you will all do fantastic and represent CFGB!

W.O.D.

The Bear Complex

Power Clean

Front Squat

Push Press (bring bar down behind head)

Back Squat

Push Press

Perform the above sequence 7 times in a row without resting – which equals 1 round

5 rounds

Add weight for each set

Record weight and time to www.beyondthewhiteboard.com

Great Job Miriam getting her first assisted kipping pull-up!

http://vimeo.com/14651961

Thursday, September 2, 2010

Mike — Thu, 02 Sep 2010 04:16:07 +0000

Happy Birthday Rebecca! Have a wonderful day! Keep up the great work – you look fantastic!

W.O.D.

Weighted pull-ups 1-1-1-1-1-1-1 reps

Dave Lipson 165lbs (BW 215lbs). Post loads and body weight to www.beyondthewhiteboard.com

Interesting read about SUGAR!

“14 Sweet Facts About Sugar” from I Am Bored.

“Integrity can be neither lost nor concealed nor faked nor quenched nor artificially come by nor outlived, nor, I believe, in the long run, denied”
Eudora Welty

Wednesday, September 1, 2010 HAPPY BIRTHDAY LESLIE

Mike — Wed, 01 Sep 2010 03:58:55 +0000

HAPPY BIRTHDAY LESLIE!

YOUR GOING TO ROCK THIS WEEKEND, I MEAN MONTH!!!!�
CrossFit Iron Will Challenge, Josh Billings Runaground and The Warrior Dash
Not bad for %$ years young.
Love you!!!!!!!!!!

“Annie“

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Kim Malz 5:00, Dave Castro 8:00 (GHD). Post time to comments.

Tuesday, August 31, 2010

Mike — Tue, 31 Aug 2010 04:09:09 +0000

“Coe“

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Post time to comments.

Enlarge image

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Monday, August 30, 2010

Mike — Sun, 29 Aug 2010 19:04:32 +0000

Happy Belated Birthday Kendi! Hope you had a great day yesterday!

Tonight’s 7 pm Oly Class is going on a roadtrip. The class will be held at the Monument Mountain Highschool track. This will double both as a team wod and the Oly Class. We will perform today’s wod “SQT” which is spelled out below. All of the day and evening classes are on as usual only the 7 pm class will be at the track. Please let me know if your attending the 7 pm class so can arrange bringing enough equipment.

W.O.D.

“SQT“

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Dave Lipson 2:57, Rob Orlando 2:58, Eric Magee 3:07, Chris Spealler 3:19, Jason Leydon 3:32, Denise Thomas 3:35 (65lbs), James Hobart 3:48, Peter Egyed 3:50, Kristan Clever 5:27 (95lbs), Rebecca Voigt 5:40 (95lbs). Post times to comments.