hopkins

  1. 4/24/12

    Deadlift up to 90% 1RM

    then

    21-15-9

    Power Clean 135/95

    Wall Ball 20/14

    Posted April 24, 2012 by crossfitsisu.

  1. 4/3/12

    1600 m run

    50 wall ball

    800m run

    40 wall ball

    400m run

    30 wall ball

    Posted April 4, 2012 by crossfitsisu.

  1. Saturday Butt Camp

    This weekend is our 2nd Annual Masters WOD! Last year Cathy won the Green Jacket with a -1 on 9 ‘holes’! This year Cathy is not able to participate Rx’d so the title is up for grabs! Class will start as usual at 9:00 and will be followed by drinks and food! SISU will be providing Four Cheese Pimento sandwiches (extremely un-paleo Melissa) as well as the ingredients for Poinsettia cocktails, the classic offerings of The Masters golf tourney coincidentally taking place the same weekend (rip-off). 

    Here are the details:

    Who: CrossFit SISU members and whoever else wants to come

    What: 9 holes of the most challenging ‘golf’ you have ever experienced

    Where: SISU National (CrossFit SISU)

    When: 9:00 am warm up, 9:20 shotgun start Saturday April 7th 2012

    What else: 1st time visitors are free as always, repeat non-members $20

    Golf attire not required but non-golf attired people are subject to ridicule and punishment at owners discretion. Golf clubs are not required. Light fare is included, feel free to bring refreshments and/or food to share. As always, keep it Klassy. 

    Posted April 2, 2012 by crossfitsisu.

  1. 2/21/12

    15 min to establish 1RM C&J

    then (pay attention)

    5 min shoulder touch

    rest 2 min

    8 min AMRAP

    5 strict pull-ups

    15 push-ups

    30 jumping split lunges

    rest 2 min

    5 min max rep C&J with 75% 1RM

    **This WOD is from Outlaw CrossFit. These guys claim to have this CrossFit thing figured out. SO, I figured I’d throw a couple of their WOD’s in over the past couple weeks to see how it plays out. What do you guys think? I am a huge fan of checking out other peoples methods and ideas to mix it up a bit.

    We will continue to train the Weight LIfting/Olympic movements (snatch, clean, jerk) with a bit more frequency. These movements are as functional as they get. Remember, Functional Movements recruit mulit-joint, multi-muscle groups to move a large load a long distance, quickly. They are unique in their ability to produce power. This is good. 

    Posted February 21, 2012 by crossfitsisu.

  1. 2/20/12

    EMOM for 10 min 2 back squat @ 70% 1RM. Focus on speed coming up

    then

    3 RFT:

    20 snatch balance 95/65

    20 burpee box jump

    20 K2E

    Posted February 20, 2012 by crossfitsisu.