Crossfit Legacy LLC

Ok, CF Legacy athletes.

After reviewing the schedule and seeing that Monday is Labor Day, I adjusted the schedule for next week again.

I am sorry for the confusion and multiple changes, but next weeks schedule is adjusted again, but should remain unchanged.

Have a great day, and keep training HARD!!!

        

Todays workout was REALLY Hard!!

Or, according to Jake(who got his first mu

scle up tonight), “It destroyed him”

Have a weakness?

Crossfit will find it!

It is not uncommon to see the most fit hit a brick wall.  We saw it in the CF Games this summer with the second place finisher, and we saw it to some extent on Monday at CF Legacy.   Some of our most fit athletes had some of the slower times today, but they stayed focused and pushed through to the end of the workout and finished strong!!

Moving from lying on your back looking up your arm to a 45lb barbell or 15lb kettlelbell can be intimidating and hard!!!

When there is a degree of fear in your workout, you know you are doing the right thing because it keeps you on your toes and forces you to focus on the task at hand!!!

**My son Gunnar has his hand taped before hitting the playground at school**

*yep…forgot the camera at the gym guys.  Had to pull pics from the phone…lol*

Workout of the Day

21-15-9

Turkish Get Up

Sotts Press

(45/25)

*for time*

Results

        

Keep moving!

Keep the Bar close!

Open the hips, shrug, and pull!!!

Dip, Drive, Dip!!!

That was said and heard A LOT yesterday!!!

Monday was a shoulder killer as the bar never left the body, whether it was being pulled up, or pushed overhead!  The intensity was great and the effort was solid!

**when you finish your workout…do you have people cheering for you or urging you to finish?  If not, then it probably pretty boring place to workout.  Check out Ralph flipping a tire that outweighs him by over 100lb and is almost taller than he is!!!**

Workout of the Day

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

Sumo Deadlift High Pull

Push Jerk

75lb/45lbs

*for time*

Results

        

Good afternoon Crossfit Legacy athletes.

Couple things!

1.  Please take a look at the schedule for the next 2 weeks as there are a few changes that I want you to be aware of.

2.  Watch this video from Again Faster–The Mic’d Instructor.  These guys produce some AWESOME videos for the crossfit community!

–take a few minutes to watch it as we will be practicing some rope climbs this week!!

**check out a few athletes from the 2010 Crossfit Games doing some rope climbs**

        

As always, Friday is partner workout day!   Today the tires were used for flipping as each person got to flip a weight appropriate tire at least 200′ for the entire workout!

High reps and high intensity were at a premium as each team worked to beat the other.

We welcomed Michelle back to the gym as she returned from her vacation and stories from another Crossfit Affiliate in Ocean Isle Beach!

Good to have the lead Cougar back in the gym!!

**Check out Terry.  He just finished his first week at Crossfit Legacy as is working through the soreness asscociated with doing something new and intense!!!**

Workout and Results

        

As promised on Facebook on Sunday, our athletes were able to go heavy a couple times this week.  Thursday brought heavy 3 rep max deadlifts.

Brandon was huge as he got 455lbx3, and Wanda/Lauren/Laura were all 3 able to get 205lbs 3x.   Lauren’s 1 rep max was 185lbs a few weeks ago, and now she exceeded that easily!!!

Jake only having been with us for a little over a month improved on his max as well.  Keep getting stronger everyone!!

**check out Matt.  He was rocking pull-ups today.  When he first began he had to use the blue band.  Not any more!!!  Way to get stronger Matt!**

Workout of the Day

Deadlift

3×3x3×3x3

then

200m run

5 Burpee

10 Pull-up

*5 rounds for time*

Results

        

Today our athletes got away from the barbell, and got crushed by the Kettlebells. But they had to wait till they finished a 1,000m row.

This turned out to be a brutal workout as the CF Legacy athletes really had to stay focused on this workout as they consistently were getting their midline demolished and lungs burned by the weight of the bell and the intensity of the movements!

Cassie was able to beat the 1,000m row record by 9 seconds this morning and Will and Dan went heavy with the 2 pood Kettelbell!!

Caryn used the 35lb Kettlebell for all the movements today as she continue to get stronger!!

*Check out Will mid workout with the 2 pood**

Workout of the Day

1,000m Row

then 4 rounds of

20 kettle bell swing

20 Single arm press

20 Sit ups

Results

        

In an effort throw some heavy loads at our athletes this week, we started off with a movement that we havent performed since the CF Total back in April.

We had a few PR this morning as the ladies continue to get stronger and the guys are are keeping pace!!!

Laura and Aaron made a 20lb jump this morning and Jake and Joe who have back squatted very little in their life both went over 200lbs with good form and solid depth.

We followed that with 10 rounds of Cindy, designed to be sprint after working to improve absolute strength in the back squat!!

**Tylor posted the fastest time on the 10 rounds today…5:50**

Workout of the Day

Back Squat

1×1x1×1x1×1x1

…then

10 rounds

5 Pull Up

10 Push Up

15 Air Squat

*for time*

Results

        

Our athletes were greeted with a somewhat deceptive workout this morning.

Initially, I did not think it was going to be that hard, but for some, it was crushing.

Will continue to work on his HSPU and never gives up, despite that it usually causes him to finish last.

Brian D. was able to work on his as well, and did near full ROM movements.  Wanda and Laura did Rx’ed HSPU as well.

**Heidi went with 25lb on the Dumbbell Snatch for the final few reps and demonstrated some great strength overall.**

Workout of the Day

21-15-9

Dumbbell Snatch(45/25)

HSPU

*For time*

Results

        

Crossfit Legacy athletes.  Please be advised that secondary to school being in session next week, we are moving back the Crossfit Kids Legacy class to 4pm on Tues/Thurs/Friday.

The regular adult classes on Tues/Thurs/Friday will be at 5pm and 6pm on those days now.

Class times on Monday and Wednesday will remain the same.

**Carleen showing off her hands…she works hard and today got a few tears!!!  Not always advised, but a badge of honor**