Crossfit Legacy LLC

Ed commented this evening after the workout that he had “finally made peace with the wall balls; however, my new nemesis is Knee to Elbow!!”

Wall Balls and Knee to Elbow are not that bad, but after knocking out 1,000m on the C2 erg, it can be crushing!!!

Our athletes really got after it today, as Will made up for yesterday’s struggles to post the best time of the day.

Michelle “lead cougar” was able to get her first tear on the pull-up bar!! Woot. Woot.  She was very proud!

Workout of the Day

1,000m row

Wall Ball/Knee Elbow

40/10, 30/20, 20/30, 10/40

Results

        

We threw another 2010 Crossfit Games WOD at the CF Legacy athletes today.

However, everyone scaled back the ring handstand push-ups….well, because they are amazingly hard!!

Special mention to Will S, as he really completed each rep of the HSPU with his feet on the wall and head to the floor.  He worked on a weakness today and perservered till the end.  Great work today Will!!!  Way to NOT give up!

**check out Chris and Lauren doing some assisted HSPU**

Workout of the Day

3 Power Clean

4 Ring Hand Stand Push Up

**7 rounds for time**

Results

        

Mondays seem to be the biggest class day of the week, and today was no exception.

20 People packed into the gym and outside in the parking lot as we welcomed some new faces to the 6am crew.

Sarah and Katelyn did well early in the morning and Kristen kept pace with a few of our other athletes.

Caryn was celebrating her birthday today….I hear she is 29.   Anyway, she comes to us from a running background, so naturally, after a little deliberation, we programmed a ”little” bit of running into our workout today.  She changed up her diet this year and has made some great changes in her strength, stamina, and physique.    Keep after it Caryn.  Your doing awesome!!!

Our 11am crew decided they would show up the 6am crew by having all the guys go with 95lb on the Front Squat compared to the average weight of 45lb for the 6am crew.  Now this is not their(6am) fault as I recommended 55lb for the Front Squat, but being competitive as they(11am crew) are, they all went heavy turned in some decent times considering the weight they were moving.

**kudos to Brendan(above right).  He just got his wisdom teeth removed on Friday, and he was back in the gym today.  To early?  NO.  We are Crossfitters, we heal like Wolverine on X-Men!

Workout of the Day

400m run

15 Front Squats

15 Burpee

15 Pull-up

**4 rounds for time**

Results

        

What a fun and a TERRIBLY HOT Saturday at the gym this morning.

24 People really showed some heart today as they completed the work on the board.

We welcome Jeff, Bill, and Jeff to the gym for the first time.  Bill trains in S. Carolina and has lost 100lbs!!!!   Yeah!!  Keep it up CF brother!

Congrats to Terry.  He had his 2 year CF Anniversary today and he is a HUGE part of all the cool things that happen at Crossfit Legacy.  Thank you Terry for being apart of it and for bringing some great ideas, energy, commitment and perserverance to our little corner of the Crossfit World.

Terry’s Blog

***check out Dan(2010 Crossfit Sectional Champion repping a 2 pood single arm OHS**

Workout of the Day

800m run

…then 3 rounds

20 Single Arm OHS

20 Sit Up

20 Mountain Climber

…then 800m run

Results

        

Today was a fun day at Crossfit Legacy as out athletes had a good time carrying each other around during the duplication of the First Affiliate WOD from the Crossfit Games.

We had a few guys go as Rx’ed with the 155lb Thrusters and they did a great job pushing that heavy load over head.

Most fun though was the “buddy carry” as each person was able to carry someone  a portion of the 300′/100m distance.(well almost each person)

Check out our Facebook page for more pictures.

Workout of the Day

70 Thrusters

50 Chest to Bar Pull Ups

300′ Buddy Carry

**2 rounds**

Results

        

Crossfit Legacy athletes lifted some serious weight today in the gym.

Form is key in the deadlift and poor technique while doing this move is seriously not acceptable.

Ya, it is easy to get some heavy loads up with horrible technique, but at what cost in the long run.  At Crossfit Legacy, we wont sacrifice safety for 5 more pounds!

Will C, was able to get a 10lb PR this morning at 7:30am at 455lbs, and Josh, went up to 410lbs for a PR as well.

Caryn, and Tracy were both able to get 165lbs.

Tyler(16 yr old) got his first muscle up and lifted 295lbs this evening!!!

**Check out Lauren getting inverted during the wall climb**

Workout of the Day

Deadlift

1×1x1×1x1×1x1

Metcon

Air Squat–20

Wall Climb–5

Window Wiper–20

**AMRAP in 12min**

Results

        

Crossfit Legacy athletes. Take a quick minute to see the schedule for next week as there have been a few changes toward the end of the week.

I will be taking a short vacation down to Atwood Lake for the weekend.

Charlie Dunifer will be covering the classes on Thursday afternoon and ONE Class on Friday morning.

We will NOT have our Over 60 class at 11am on Thursday, and we will NOT have Crossfit Kids Legacy on Friday at 10am

We will only have ONE CLASS on Friday July 30th, 2010 at 6am

        

Kettlebell Swings and Burpees make for a potent combination especially in a descending ladder of reps!

The 11am class had a sprint to the finish as Aaron and Brendan raced to beat Will’s time from 6am earlier in the day.

“Time”

“Time”

…is what I heard as they both finished!

Lauren clocked a great time in the 4:30pm class as she went Rx’ed and came in around 10min or so!!!

**check out Ralph, looking strong this morning…he loves burpees!!**

Workout of the Day

21-18-15-12-9-6-3

Kettlebell Swing(55/35)

Burpee

Results

        

Our athletes were given the opportunity to tackle another 2010 Crossfit Games workout today in the gym.

We were missing the 12′ wall for them to climb over, but we did have some really high and unstable  tires that they could jump on, climb on, or step on to at least simulate in some way the difficulty the athletes had in completing the first workout of the Final 3 on Sunday.

One of things that is so awesome about Crossfit is that BEGINNERS can do a Crossfit Games workout.   Every workout, even those designed to determine the world’s fittest man and woman can be modified so that ANYONE can do it.  We had 3 said “beginners” in the gym today, and they completed the workout with minor modifications.

**check out Noreen getting depth on that Overhead Squat**

Workout of the Day

30 Push-ups(with hand release)

10 Big Tire Jumps

21 OHS(95/65)

**3 rounds for time**

Results

        

Holy WOW!!!

16 People made their way into the 6am class today as our athletes tackled workout “6b” from the final stadium workout on Sunday.

However, I removed the 7min time cap for the workout, but our athletes didn’t actually “know” that.

In the 2010 Crossfit Games, no one completed the second workout but every one of our athletes completed the WOD today.

Aaron visited Crossfit Rochester over the weekend and Eric and Kelly McIntyre were back from their vacation where he was able to visit Crossfit Ocean Isle Beach(thanks for the t-shirt guys)

The intensity was high as each athletes wanted to get the best time they could.  Some people were doing the ground to overhead movement for the first time. Others were doing a Toe 2 Bar for the first time as well, and as a result, they experienced their first blister and tear too.

*check out Carleen…she has made some great progress since she started**

Workout of the Day

30 Toe 2 Bar

21 Ground to Overhead

**3 rounds for time**

Results