CrossFit On The River

Sunday

We hold these truths to be self-evident: We are CrossFit affiliates. United in purpose and devoted in action to the spread of functional fitness throughout our world.

 

There will be an open gym today @ 4pm. Come in and make up a missed WOD, work on skills or just hangout with the crew!

 

 

Post Sunday make up WOD/Skill/Activity to comments!
 

Saturday

Power is intensity, and intensity brings results. Read here for more!

*Warmup= running high knees, heels to butt. squats, pushups. review todays movements.

*WOD= Fight Gone Bad
3 rounds, 1 min. each movement for max reps
WallBall
SDHP
Box Jump
Push Press
Row


NOTE: There will be an open gym tomorrow @4pm!

Friday

Shane Skowron describes how he became the youngest finisher in a 100 mile race, and Brian MacKenzie and Carl Borg of CrossFit Endurance explain what they think it means. Read here.

*Warmup= 10 laps: running high knees, heels to butt. 2 rounds, 30 seconds each of: explosive squat jumps, pushups, arm circles, mountain climbers. stretch. 10 min of double-unders/handstands.

*WOD= 5 rounds:
20 overhead walking lunges (45,25)
15 ball slams (20,10)
10 thrusters (115,75)

Flickr Photos finally up!

We work: we don’t just workout. We are building better bodies, better gyms, better minds, and better communities. We are building a better world. -CrossFit Declaration of Independence.

Post weights used and total time to comments!

Thursday

With only eight weeks to train, Italian athletes use CrossFit to prepare for the World Figure Skating Championships in Torino, Italy. Read here.

 

*Warmup= 10 laps: running high knees, heels to butt. 2 rounds-30 seconds each of the following: arm circles, pushups, explosive squat jumps, up downs. 10 minutes of skills- handstands, double-unders, muscleups/dips.

*WOD= KB Swings: 10-9-8-7-6-5-4-3-2-1
    Pullups: 10 between each round.
Burpees: 1-2-3-4-5-6-7-8-9-10 


"Do not wait to strike till the iron is hot; but make it hot by striking."
- William B. Sprague

 

post weight used, type of pullups and time to comments!

Wednesday

Mary’s story is an inspirational tale that proves you can get fitter at any age, and it’s typical of the amazing people in our community. Watch here.

*Warmup= 4 running high knees, 4 heels to butt. 2 rounds, 10 reps: Samson stretch, OHS, good mornings, pushups, dips, explosive squat jumps. Stretch.

*WOD= Front Squat - 10 x 2 reps (Go heavy- use 80% of 1RM, or W:65-135.M:95-225)
After a short rest, Perform 2 Rounds, for time, of:
12 Hang Power Cleans (W:45-75.M:75-115)
400m Run
20 Pushups
500m Row

 

 

“It’s not enough that we do our best; sometimes we must do what is required”
Winston Churchill

 

Post Front squat weight & WOD weight with time to comments!

Updated: March 8. News/Events

*March 1: Schedule Change
-7am WODs are moving from Mon/Wed/Fri To Tues/Thurs. There will no longer be 7am WODs on Mon/Wed/Fri.
-Dont forget about our 530pm WODs on MONDAY & WEDNESDAY! Friday will be a combined WOD @ 6pm, rather than having a 530 & 7p.

*March 11: March On-Ramp Begins!
-March Session of On-Ramp Begins! Get your friends/family signed up for our awesome program developed to introduce ANYONE and EVERYONE to the CrossFit Program properly! 3 workouts per week for 1 month!

*March 12: CrossFit Total
-Dont miss this strength day to see how far you have come! 1 rep max of backsquat, shoulderpress & deadlift. Add all 3 to get your CrossFit Total!

*March 24: Last day of Paleo Challenge
-Last day of eating Strict Paleo. Bring in your logs as we will be reviewing them. We will also take an after photo and talk about the results achieved from the challenge!

Tuesday

We will be heading to the CrossFit Sectionals to watch all the action at the Arnold Classic on March 6-7! There will be NO WODs that weekend, however if you are interested in coming up to Columbus, OH to watch the amazing competition by the CrossFit athletes ask Shaun and we can give you info on the event!

 

*Warmup= 3 rounds, 10 reps: Samson Stretch, ball slams, pushups, squats, dips, good mornings. Stretch!

*WOD= 10-15 min to work up to 1RM Deadlift.
after short rest: AMRAP in 5 min- clean & jerk

 

 

 

 

 

"On the day of victory, no one is tired."
-- Old Arab proverb

 

Post Deadlift weight and reps completed for AMRAP!

Monday

Read hints, tips and more on the Caveman forum!
I will be checking logs for your progress this week for all those in the Paleo Challenge!

 

*Warmup= CF warmup: 3 rounds, 10 reps: Samson stretch, OHS, situps, halos, pullups, dips. Stretch.

*WOD= 6 rounds: 15 wallballs, 15 ringpushups, 15 SDHP

 

 

 

Sorry about the lack of Photo Posts the past week! I will be posting one mass upload of photos over the past week of training! Look for the Flickr post coming soon!

 

Post wallball weight, type of pushups, SDHP weight and time to comments!

CrossFit: My Story- Laura M. aka 'Blur'

I am a 38 year old happily married working mom who has had a passion for fitness for most of my life. My Crossfit Story is that I’ve probably totally worn out my friends and family talking about Crossfit! I’ve been so excited about it the past few months and have experienced such great results that I can’t stop telling everyone about it.

I started traditional weight training at the local gym with my Mom and Dad as a teenager. Over the years, I’ve done some power-lifting, body building, running, a little bit of olympic lifting, aerobics classes, step classes…and enjoyed them all. I saw results with my efforts and even experienced a few milestones, one being my finishing the Flying Pig full marathon in 2008. (Great experience if you ever want to try it!) But, so far, when comparing all of the different types of training I’ve done, NOTHING compares to the results I’ve found in Crossfit training.

I remember my first taste of a crossfit workout. It was in August 2009 at the LHS high school track. The WOD consisted of some sand bag clean & press, push-ups and squats. I never realized a 10 minute workout could be so intense. I actually finished with “battle scars” from that workout. My knees and knuckles were scraped up and dirty. I was sweaty, out of breath but LOVED IT! I was hooked right from the beginning.

I like the fact that I don’t have to plan my own workouts any more. It’s too easy to leave out the stuff you don’t like or feel like doing when you’re on your own. But with Crossfit, Shaun and Jenna take care of that preparation for you. You never know what you’re in for - - except that the WOD is probably going to kick your butt!!

In what I think is a short period of time, I’ve already progressed well beyond what I expected. In all of the years of lifting, running and working out I was never able to do pull-ups. Now, after doing crossfit, I can do some kipping pull-ups! I’m looking forward to finding out what else I and the other fellow crossfiters are capable of achieving through our training at Crossfit on the River!

Saturday

Read about CrossFit Team work from Big Mike!

 

*Warmup= running high knees, heels to butt. Medball Hoedown!

 

*WOD= Row 4000 meters, 40 handstand pushups, 100 deadlifts, 150 pullups, 200 box jumps
(teams of 4: Rower-1 athlete rows @ a time. HSPU/DL/pullup/box jump- 2 athletes work, 2 rest. must complete individual movement before moving onto next movement)

 

 

 

Post total Team time to comments!

Friday

How is the Paleo Challenge Coming Along for everyone? Keep up the paleo lifestyle and follow these tips!

 

*Warmup= CrossFit Warmup: 3 rounds, 10 reps: Samson Stretch, OHS, Situps, Halos, Pullups, Dips./Stretch/ Review todays movements.

 

*WOD= "THE AIR FORCE WOD"
20 Thrusters,20 Sumo deadlift high pulls,20 Push jerks,20 Overhead squats,20 Front squats
athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

 

 

 

 

Ah, but a man's reach should exceed his grasp,
or what's a heaven for? -Robert Browning

 

Post weight used, burpees completed & time to comments!

Thursday

Read 'A view from the plus size' A Great post on overcoming obstacles from CrossFit Ranch.

*Warmup= CrossFit Warmup: 3 rounds, 10 reps: Samson Stretch, OHS, Situps, Halos, Pullups, Dips./ Stretch/ Skill= 5 min of handstands. 5 min of double-unders.

*WOD= AMRAP in 15min: 5 Dips, 10 box jumps, 15 KB swings.

 

 

Post favorite Inspirational quote, type of dip/box height/KB weight & rounds completed to Comments!

Wednesday

Read about the CrossFit Games with Events Leading up to the big day & More Paleo Recipes!

 

*Warmup= Jumping high knees, heels to butt. 20 samson stretch, 20 pushups, 20 air squats, 20 double unders. 5 min of KB skill work: one arm swings, switching hands, ect.

 

*WOD= Back Squat: 3-3-3-3-3 (incrementing weight each round)
Compare to 1/11/2010

After Short rest: AMRAP in 5 min: 5 ball slams, 5 pushups

 

 

 

 

"The only way of finding the limits of the possible is by going beyond them into the impossible." - Arthur C. Clarke

 

Post weights for back squat & rounds for AMRAP

Tuesday

Due to the level 3 snow emergency in Dearborn county there will be NO 6am WOD. All other WODs are scheduled as normal.

 

Read 'My First Time' from CF Montgomery County

 

*Warmup= Row 500m. PVC work(15): deadlift. OHS. good mornings. pass throughs. push jerks. then 5 min of double under work. Review todays movements.

*WOD= 300!

25 pullups. 50 deadlifts. 50 pushups. 50 box jumps. 50 floor wipers. 50 KB clean&press(25 per arm). 25 pullups.

 

 

 

 

Read more about the '300' workout

Post weights used & time to comments!

Monday

We will be open today Snow or Shine!

Read the 'CrossFit Difference' and More Paleo Tips by Rich Vos

*Warmup= 2 rounds: 500 meter row. 15 samson stretch. 15 pushups. 15 OHS. 15 sec. good morning. 15 sec. handstand hold. 15 broadjumps.

*WOD= 21 Virtual Shoveling. 21 pullups. 6 walking lunges.
18 VS/18 PU. 9 WL
15 VS/15 PU. 18 WL.
12 VS/12 PU. 24 WL.
9 VS/9 PU. 30 WL.
6 VS/6 PU. 36 WL.
Compare to 10/28/09

 
Learn Virtual Shoveling

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." -Plato

 

Post weight used, type of pullup & time to comments!

Saturday

*Teamwork*

Saturday Morning Team WOD
max reps in 10min of:
Wallball (20lbs men / 14lbs women)
Snatch (95lbs men / 65lbs women)

 Team Work- Its what we do here at CrossFit!

"If everyone is moving forward together, then success takes care of itself."
-Henry Ford

Post total team reps to comments!

Friday

*More Paleo Recipes!* I liked this article so much, I wanted you all to read it again!

*Warmup= sprints. stretching. medball hoedown!

*WOD= 'Cindy': AMRAP in 20 min- 5 pullups, 10 pushups, 15 squats.
Refer to this post for previous score.

 The struggle through 'Cindy'- More PRs today once again!

"If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl and then i rest and live to fight another day."

Post Cindy score to comments!

Thursday

*Day 4 of the Paleo Challenge!*

"Multiply fitness results by keeping workouts random" story by Calgary Herald

*Warmup= 2 rounds: 500 meter row. 3 good mornings. 5 pass throughs. 8 OHS. 11 medball rotations. 14 medball cleans. 17 pushups. 20 samson stretch.
Skill= Clean.

*WOD= Clean: 20 min to work up to 1 rep max.
After short rest: Tabata Burpees
Learn the Clean

 Congrats today to everyone for PRs on the Clean! Biggest womens weight: Laura-115lbs! Biggest mens weight: Adam-240lbs!

"Work capacity is to fitness what location is to real estate."
-Greg Glassman

Post 1RM & tabata score to comments!

Wednesday

*Day 3 of the Paleo Challenge! Also View Jenna's Paleo Blog progress.*

*Warmup= Row 500 meters. Group Stretch. Partner Medball warmup.

*WOD= 5 Rounds:
12 pushpresses, 15 ball slams, 30 double-unders
(if at anytime you drop the weight on push-presses you must perform 3 burpees)

Ben-Pushpress. Antony-Ball Slams

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort." -Greg Glassman

Post weight used, DU or SU & time to comments!

Due to the inclement weather ALL evening WODs are cancelled for Tuesday, including On-Ramp. Our February On-Ramp will start on Thursday evening at 6pm and our regularly scheduled WODs will resume tomorrow morning, unless other wise posted.

Contact Shaun for more details if needed. 812-340-0360

NOTE: Todays WOD will be tomorrow since many people missed it due to the weather. Please also visit the nutrition tab and look for info on the Paleo Challenge!

Monday

*Paleo Challenge begins TODAY! look for more details to come in a post later this evening and days following. Read here on US 'cavemen' seek raw truth.*

*Warmup= 2 rounds, 10 reps: Samson stretch, kb swing, box jump, pullup. 5 minutes of jumprope/double-unders.
*WOD= 10 rounds, 2 reps: Deadlift (go heavy) 30-60 sec. rest between rounds.
After short rest perform Tabata Squats.



"If you cannot deadlift you are injured but asymptomatic."
-Greg Glassman

Post DL weight used and Tabata Score to comments!

Paleo Challenge Info

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate.The Caveman model is perfectly consistent with the CrossFit prescription.

Simply eat the following during our 45 day challenge:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.

Stay away from the following:
Starches (pastas, potatoes, oats, grain, and bread)

Sugars (cane or artificial, honey and guava is acceptable in small amounts)

Processed Foods (if it has a nutrition label on it, it's probably processed, to include deli meats)

Dairy (coffee creamer, milk and cheese)
Legumes (peanuts, cashews, beans)

Visit our Nutrition Page for furthur info.

Saturday

*Watch this movie on the Power of Teamwork!*

 

*Warmup= Stretch. Medball Hoedown! Skill review.

*WOD= Team 7's
1 mailbox run
7 Burpees, 7 box jumps, 7 Medball Cleans*
1 mailbox run
*(only one person working at a time. Everyone goes through in order 7 times each)

 

"Train the way you fight and fight the way you train."

Post total team time to comments!

Friday

*Family Physician Reveals The Truth About Living a Healthier Lifestyle-Read Here*

 

*Warmup= 20 Samson Stretch. 10 reps of: pullups, pushups, box jumps, dips, squats, football kicks. KB work: figure 8's, one arm swings/releases.

*WOD= Row 3k

 

"Pull thy oar, all hands, pull thy oar, 
till thou be stiff and red and sore..." 
- Dr. Sydney Dangell

Post total time to comments!

Thursday

*Read about beauty queens & professional NFL teams using CrossFit for their training because its fun and it works!*  

*Warmup= Agility drills with medballs and sprinting. work on skill for 10 minutes: muscleup/dips. handstands. L-Sits.

*WOD= 15 Deadlifts, 50 pushups
12 Deadlifts, 40 pushups
9 Deadlifts, 30 pushups
 6 Deadlifts, 20 pushups
3 Deadlifts, 10 pushups

"No, it doesn't ever get any easier. You wouldn't want it to either."
-Greg Glassman

post weight used, type of pushups & time to comments!

Wednesday

*An Ex-Marine, Coming Back From Severe Injuries, Follows an Intense Regimen He Calls a 'Livelihood' Read Fitness as a full-time pursuit*

*Warmup= Medball work: 10 Overhead throws.15 ball slams.20 cleans.25 trunk rotations. Group= Medball hoedown. stretch, pass throughs.

*WOD= 100 double-unders (300 singles)
80 situps
60 squats
40 body rows
20 box jumps
10 dips
1 mailbox Run

"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit."
-Greg Glassman

Post DU or SU, box height, type of dips & time to comments!

Tuesday

*Read about Fish oil and the benefit of omega-3 in your diet*

*Warmup= 20 Samson Stretch. 10 pullups. 20 box jumps.10 pass throughs. 20 OHS.10 pushups.  Stretch. Burgener Warmup.

*WOD= 5 Rounds:
3 snatch pulls, 3 power snatches, 3 hang snatches
(at no time may you rest the weight on the floor during the round. rest 60-90 sec. between rounds) 
Learn the Hang Snatch

"Have fun screwing up...it means you are removing your ego from the problem."
-Greg Glassman

Post weight used to comments!

Monday

*CrossFit is for Everybody! Read here about Everyday Athletes.*

*Warmup= Medball work: 10 Overhead throws.15 ball slams.20 cleans.25 trunk rotations.stretch, pass throughs.

*WOD= 'Josh'
21 OHS, 42 pullups,15 OHS, 30 pullups,9 OHS, 18 pullups
Learn Josh

 

"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."
-Greg Glassman

Post weight used, type of pullups & time to Comments!

February: News/Events

FEB.11: 

CrossFit On-Ramp Program- designed to prepare ANYONE & EVERYONE for the CrossFit lifestyle! 1 month program, 3 sessions per week, to transform your body & get you into the best shape of your life! Sign up before the 9th to join our family of CrossFitters! (812) 340-0360. More Info here