February 01, 2014

Bob speeding his recovery with a Canadian style of contrast showers: Cold beer in a hot tub during a winter day

Strength:

7 Sets of 2 Snatches

WOD:

Partner WOD

Basics of Recovery

January 31, 2014

Strength:

Deadlift

3-3-3 @85%

WOD:

12 Minute AMRAP

30 Shoulder to Overhead (95/65)

40 Kettlebell Swings (53/35)

15 Pull Ups

20 Shoulder to Overhead (115/85)

60 Kettlebell Swings (53/35)

15 Pull Ups

Max Reps Shoulder to Overhead (135/105)

January 30, 2014

Skill:

Gymnastics

WOD:

4 Rounds

1 Minute Each Station

Row For Calories

Burpee Box Jumps

Kettlebell Snatch

11 Reasons People Think Calories Don't Count

January 29, 2014

Strength:

Push Press

3-3-3-3-3

WOD:

5 Rounds

10 Power Clean & Jerks

15 Toes to Bar

Here is the link for Barbell For Boobs. Please take a look at the website and ask how you can get involved.

http://fundraise.barbellsforboobs.org/fundraise/team?ftid=28726

January 28, 2013

Strength:

3 Position Clean

RDL

8-8-8-8

5 Rounds

Walking Front Rack (2 Lengths)

Max Ring Push Ups

On  March 1st we will be doing a fundraiser Barbell For Boobs. I will posting the link tomorrow and will include some of the fundraising ideas we are going to do for it. If you do not know much about this it is raising money for CrossFitters who have breast cancer. We will be doing a couple wods and then a BBQ after. More information to follow!!!

January 27, 2014

Strength:

Front Squat

3-3-3-3-3

WOD:

21-15-9

Power Snatch (95/65)

Wall Balls

Box Jumps

The Many Stages of Eating Paleo

January 25, 2014

Having a squat off

Strength:

Choice of

Squat, Deadlift or Press

3-3-3-3-3

WOD:

In Partners complete:

20 Minute AMRAP

30 Power Clean (135/95)

30 Wall Balls

30 Weighted Step Ups onto a 20 Inch Box (45 pound plate on back)

It can be broken up any way for the rounds

January 24, 2014

The beginning of CF Limestone

CrossFit Limestone is officially one year old. We (Bob, Kira, Colin and Amy) want to thank everyone who has been part of this. It has been an amazing year for all of us and we have learned so much. We have come a long way from the 400 square foot yoga studio from the Live Well. There have been some amazing memories and we are looking forward to more with all the upcoming projects. (And Pete the floor at the Live Well was already liked that). You guys are the best and we have enjoyed every minute of it!!!

Skills:

Ring Dips

5 X Max Reps

Pistols

5 X 10

WOD:

CrossFit Open 11.4

60 Bar Fcing Burpees

30 Overhead Squats (115/75)

10 Muscle Ups

January 23, 2014

Strength:

15 Minutes to establish a 3 rep max Power Clean

WOD:

30 Thrusters (115/75)

60 Kettlebell Swings (53/35)

90 Double Unders

Sorting Through the Confusion on Egg Labels

January 22, 2014

Strength:

Split Jerk

2-2-2-2-2

Back Squat

3-3-3-3-3

Pull Up

5 X Max reps unbroken

The Open is upon us. Please take a look and think about signing up. It will be a lot of fun. We will take part in the WODs on Saturdays. Even if you do not want to sign up still come to the saturday workouts and cheer everyone on!!!

The 2014 CrossFit Open

January 21, 2014

Strength:

Deadlift

3-3-3-3-3

WOD:

18 Minute AMRAP

5 Toes to Bar

10 Push Ups

15 Box Jumps

20 Air Squats

Flexibility Can Be a Liability

January 20, 2014

Strength:

Strict Press

3-3-3-3-3

WOD:

10 Rounds on the Minute

5 Front Squat

10 Burpees

5 Rounds

Prowler 20 Meters

10 Slam Balls

Rest as needed

Hey we will be doing an In-House Competition on February 08. The ay starts at 10:00. There will be one lift and then two maybe three wods depending on numbers. This is for FUN and would love to see everyone come out and take part. If any questions let us know!!

January 18, 2014

Strength:

Push Jerk

3-3-3-3-3

WOD:

"Bear Complex"

5 Rounds @ 115/75

7 Power Cleans

7 Front Squats

7 Push Press

7 Back Squats

10 Toes to Bar

Practical Guide to the CrossFit Open

January 17, 2014

We will be selling Progenex products at the gym. please ask for details

Skill:

1 Km Row Time Trial

Compare to November 27, 2013

WOD:

"Ogar"

14 Minute AMRAP

3 Power Snatches (AHAP)

1 Muscle Up/10 Pull Ups

12 Wall Balls

This WOD is dedicated to Kevin Ogar. We will be donating to his fund to help him recover from his accident. 

Here is the link about Kevin

January 16, 2014

Strength:

Sumo Deadlift

5-5-5

Gymnastics

WOD:

3 Rounds

4 Minute AMRAP

7 Push Press (95/65)

7 Burpees

7 Box Jumps

Rest two minutes

What Sleep Deprivation Will Do to You

January 15, 2013

Strength:

Snatch

2-2-2-2-2

Romanian Deadlift

5-5-5-5-5

3 Rounds

Max Back Squat at Body Weight

More Reasons to Walk

January 14, 2013

Strength:

Front Squat

5-5-5-5-5

WOD:

Tabata Mash Up

3 Rounds of

40 work:20 rest

Kettlebell Swings

Push Up

Air Squat

Row for Calories

On Friday January 17 we will be doing a fundraiser WOD for Kevin Ogar. He is a fellow Crossfitter who was badly injured this weekend at a CrossFit competition in the United States. He is paralyzed from the waist down. A website has been set up to help him with all the costly medical bills. 

https://fundly.com/kevin-ogar-s-recovery

The WOD is:

14 Minute AMRAP

3 Power Snatches (AHAP)

10 Pull Ups

14 Wall Balls

January 13, 2014

Strength:

Power Clean

3-3-3-3-3

WOD:

3 Rounds

75 Double Unders

50 Kettlebell Snatches (25 each hand) 53/35

25 Goblet Squats

Why You Might be Getting Leg Cramps

January 12, 2013

We will be attempting this routine in class!!

Skill:

Gymnastics

WOD:

Coaches Choice

The Truth About Processed Meats

January 11, 2013

Throwing down the Open 12.3

Strength:

Power Snatch

3 On The Minute X 7 Minutes

WOD:

Partner WOD

20 Minute AMRAP of "Jackie"

Each partner will do a 500 meter row, 25 thrusters (45/35) and 15 pull ups. Repeat for 20 minutes

1200 Calorie Diet and Everything Wrong with it!

January 10, 2014

Strength:

Pull Up/Muscle Up

5 Sets of Max Reps

WOD:

12.3 Open

18 Minute AMRAP

15 Box Jumps

12 Push Press (115/75)

9 Toes 2 Bar

January 09, 2013

Strength:

Clean

3-3-3-3-3

Clean Pulls

4-4-4-4

5 Sets of Max Ring Rows

Can You Eat More than 30 Grams of Protein in a Meal?

January 08, 2013

Strength:

Strict Press

5-5-5-5-5

WOD:

3 Rounds

30 Wall Balls

20 Burpees

10 Pull Ups

Caffeine or No Caffeine?

January 07, 2013

Strength:

Deadlift

5-5-5-5-5

WOD:

10-9-8-7-6-5-4-3-2-1

Front Squat

Push Press

Compare to November 04, 2013

11 Questions to Ask Yourself at the Start of 2014

January 06, 2013

Amy teaching a nine year old on how to deadlift

Strength:

Back Squat

5-5-5-5-5

WOD:

5 Rounds

20 Kettlebell Swings

15 Push Ups

10 Power Cleans (135/95)

Importance of Gut Health

January 05, 2013

Strength:

Split Jerk

2-2-2-2-2

WOD:

Coaches Choice

CrossFitters May Be in Danger

January 04, 2013

Strength:

Muscle Ups 

5 X Max or Progressions

WOD:

14 Rounds

7 Thrusters (75/55)

7 Burpees

7 Toes To Bar

on 1:20

You have a 1:20 to complete the round. If you do not finish in time then sit out the next round and minus one rep off the number of reps for all three movements. 

Come join us today at the Resident Inn for the Meta by Lululemon!!! Complimentary Yoga all day long. We will be showing people what CrossFit is about.

January 03, 2013

Chad Vaughn Snatch in slow motion

12 Minute Time limit to find 1 Rep Max for Snatch

12 Minute Time limit to find 1 Rep Max for Clean and Jerk

12 Minute Time limit to find 1 Rep Max for Front Squat

This will start with an empty barbell. You have 12 minutes to find the Snatch and at the end of 12 minutes you will begin to start the Clean and Jerk and the same with the Front Squat. This workout takes a total of 36 minutes. 

The Cocoa debate!

January 02, 2013

Strength:

Sump Deadlift

3-3-3-3-3

WOD:

30 Ovehread Squats (95/65)

30 Burpee Over Bar

20 Overhead Squats

20 Burpee Over Bar

10 Overhead Squats

10 Burpee Over Bar

20 Pull Ups

Whats Your Learning Quotient?