CrossFit On The River

SATURDAY MORNING WOD..

A NOTE TO MEMBERS: We will no longer be meeting at the Lawrenceburg High School track..

Starting Saturday morning 8/29/2009, at 9am we will meet at our new facility located at 1 Shurlite Dr. View map on google maps for directions or call us at 812-340-0360.

Saturday morning we will be moving our flooring into place, so our WOD will be to move 75, 90 pound rubber mats for time!! You are welcome to come by and help out, hang out or just stop by to see our new place in the makings!!

Hope to see you all Saturday morning:

When? Saturday 8/29/2009. 9am

Where? 1 Shurlite Dr. Lawrenceburg, IN 47025 ( Right behind Hoosiers Wings on HWY 50) 

 

More Kettlebell!

A nice eastern breeze helped to keep our members cool, but their times were HOT!

*Warm-up/ Daily 7's/ Sprints

*WOD: 25 V-ups, 25 Kettlebell swings per arm, 25 pushups, 25 KB squats, 25 KB presses per arm, 50 mountain climbers

Times: Negotiator 13:15. LadyD 12:35. Maribeth 10:35. Jenna 11:55. Stephanie 10:30. Brad 10:44. Pyro 11:53. (KB weights used varied from 10-40lbs depending on strength level)

Everyone performed great tonight and battled through this tough workout.. we are starting an online photo album soon so everyone will get to see the great work our members are putting in!

Learn the Kettlebell One-arm swing

POST THOUGHTS TO COMMENTS!

Rotating Stations

Another beautiful evening once again for our WOD

*Warmup 1/4 mile run
*Daily 7's/Stretch
*Speed Drills
*WOD
3 stations of kettlebell Sumo-Deadlift Highpulls/Burpees/Squats

KB weights used: Pyro 25. LadyD 30. Jenna 40. Negotiator 18. Steph 35. Smiles 20. Mayor 25. Megan 18.

1st Round was 1min at each station:
SDHP: Pyro 26. LadyD 26. Jenna 30. Negotiator 22. Smiles 26. Mayor 26. Megan 27.
Burpees: Pyro 12. LadyD 11. Jenna 10. Negotiator 7. Smiles 8.5. Mayor 12. Megan 10.
Squats:  Pyro 39. LadyD 39. Jenna 34. Negotiator 29. Smiles 35. Mayor 26. Megan 15.
Run 1/4 Mile

2nd Round was 45sec at each station:
SDHP: Pyro 21. LadyD 22. Jenna 18. Negotiator 14. Smiles 20. Mayor 21. Megan 14. Stephanie19.
Burpees: Pyro 8. LadyD 8. Jenna 11. Negotiator 5. Smiles 7. Mayor 8.5. Megan 6. Stephanie 10.
Squats: Pyro 30. LadyD30. Jenna 31. Negotiator 14. Smiles 26. Mayor 25. Megan 15. Stephanie31
Run 1/4 Mile

3rd Round was 30sec at each station:
SDHP: Pyro 18. LadyD 18. Jenna 17. Negotiator 10. Smiles 15. Mayor 14. Megan 9. Stephanie17.
Burpees: Pyro 6. LadyD 6. Jenna 8. Negotiator 3. Smiles 5. Mayor 6. Megan 4. Stephanie 10.
Squats: Pyro 23. LadyD 23. Jenna 23. Negotiator 14. Smiles 20. Mayor 20. Megan 12.Stephanie17
Run 1/4 Mile

Take a look at your rounds and think about where your intensity level is.. some people finished with almost the same number in round 3 as they did in round 2, but with 15 less seconds! Dont underestimate your abilities!

Learn The Sumo Deadlift HighPull

Medball Fun

Nothing better than the smell of fresh med balls in the air!

*Warmup run and sprints with medballs
*Workout Of the Day= WOD
As Many Rounds As Possible in 15 min of: 5 medicine ball squat cleans/10 pushups/30 meter bear crawl.

Rounds: Adam 11 and change. Jenna 10 and change. Kate 7 and change. Alicia 7 and change. Lana 8 and change. Stephanie 7. Donna 4. Sarah 6 and change.

The Medball Squat Cleans were a new venture for some of our members, but they worked through it and did great!

Learn the Medicine Ball Clean 

Make sure to post thoughts to comments!!

Patriot Day Benefit for Wounded Warriors Project

Our Grand Opening Event is over, but we are still continuing to raise money for the Wounded Warriors Project! Please help the soldiers who need money for their medical bills-

Click to Donate

Swings/Lunges/Situps

Back at it this week for our Tuesday Evening WOD!

*Warmup hill run
*stretch and agility

*WOD: 21-15-12-9-6 repetitions per round of: KB swings, walking lunges, situps
Times: Jenna 7:40. Melissa 9:00. Sarah 9:45. Kate 8:40. Alicia 7:22. Donna 12:48.

It was a hot and humid one this evening but everyone battled through it and did great!

Learn The Kettlebell Swing

Sandbag Strength

Great weather once again for our Saturday morning WOD!
*Warmup/Stretch
*Agility training
*WOD: 4 Rounds of..
Men.15 sandbag clean and presses, 15 pushups, 15 squats
Women.10 sandbag clean and presses, 15 pushups, 15 squats

Times: Brad 9:54. Adam 5:50. Sydney 11:06. SarahT 13:25. Jenna 11:57. Laura 9:03. SarahS 15:52. Ken 13:14. Chandra 10:39.

Typically maneuvered with an olympic bar, the sandbags added a new element to the sandbag clean and press.

We wanted to shoutout to some new faces that joined us this morning!

Laura visited us from Tony and Marybeth's body combat class.  She was an awesome addition to our workout and finished the WOD strong.  We can't wait to see what more she can bring to the table!   

Ken and Chandra were visiting from Maryland and showed up to the track to run, but they ended up running into us.  Being a part of a CrossFit affiliate where they live, they were excited to find us and we were excited to have them!

Tabata Thursday

Another beautiful day for our outdoor WOD today!
* Warmup/Stretch
* Sprint 1/4 mile
* Tabata Squats: Score- Adam 18. Jenna 10. Lana 13. Alicia 11. Donna 11. Debbie 15.
* Run 1/4 mile
* Tabata Pushups: Score- Adam 7. Jenna 7. Lana 6. Alicia 6. Donna 2. Debbie 8.
* Run 1/4 mile
* Tabata Situps: Score- Adam 10. Jenna 12. Lana 8. Alicia 12. Donna 3. Debbie 11.
* Run 1/4 mile

Our Team is getting stronger every session and I’m happy to see everyone's great progress! *Next Session will be Saturday Morning at 9am-Lawrenceburg High School Track. 

SQUAT-BURP-RUN!

Todays WOD:

3 Rounds of:
21 Squats
15 Burpees
1/4 mile run

Ladies night! Once again we had a class full of ladies ready to get at it.. your missing out guys- hope to see you at the next Evolution on Thursday!

Tonight we had times ranging from just over 13 min-18 min! Great job once again Ladies!

Speaking of ladies...

Everyone is joining the Evolution!

What is CrossFit?

Founder of CrossFit Inc., Greg Glassman, explains it best:

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. -CrossFit.com

An evolution, by definition, is a process of change in a certain direction. At CrossFit On The River, we offer "evolutions" rather than classes.  Our goal is to promote, motivate, and inspire a new direction of physical training to your lifestyle.  If you feel you need to change direction, then get ready for the "New Evolution of Physical Training!"

DIRTY 30 VARIATION

9am WOD:

30 jumping jacks/ 30 squats/ 30 situps/ 30 kb swings/ 30 pushups/ 30 sprints/ 30 walking lunges/ finish  with a 400 meter sprint!

Times ranging from 11.42 to just over 20 minutes! Great job again everyone and see you all on Tuesday! POST YOUR TIMES AND THOUGHTS TO COMMENTS!

 

CrossFit training is spreading to the masses: professional athletes to soccer moms and everyone inbetween. Listen to the link below from Lorenzo Neal.

Listen to: Oakland Raider's Lorenzo Neal on CrossFit

HILL RUN!!

Todays WOD:
                    Hill Run (up and down)
                    9 pushups/9 situps
                    Hill Run
                    12 pushups/12 situps
                    Hill Run
                    15 pushups/15 situps
                    Hill Run
                    21 pushups/21 situps

Times: Adam-4.45, Alicia-6.14, Lana-7.20, Jenna-7.45, Sydney-7.51, Kate-8.13, Debbie-8.32, Donna-18.35!!!

Great job to everyone tonight! POST THOUGHTS TO COMMENTS! We are still looking for a mascot name, lets start throwing out ideas to comments!

 

August 4th

No S.E.A.L. today due to the weather. We will be back on Thursday at 6:45 at the Lawrenceburg High School Track.

Mascot Name

Welcome to CrossFit On The River (OTR).  Some questions have come up as to the creature holding the kettlebells.  He is our mascot the river otter (OTR=otter, get it?)

We don't have a name for him yet so if anyone has any suggestions, please be heard!  Who knows, this may turn into a contest!  The best suggested name will be the winner.

Anyway, looking forward to meeting some new faces here in Lawrenceburg.  Hope to see you at our next session.

-Tony

 P.S. Happy Birthday Shaun!