SouthBaltimore CrossFit

This Thursday will be our last workout for the month, as both of us will be out of town for the Thanksgiving Holiday.

Are you going out of town?  Even if you are, it’s no reason to stop working out.  Check out the CrossFit Affiliate page, and find a gym near where you’ll be next weekend.  Where will your trainers be?  Well, Karen will be checking out H.O.T Side CrossFit near Chicago, and Troy will hit up CrossFit San Antonio just like he did last Thanksgiving.

Workout:

With Dumbbells:

15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Push Press

5 Rounds for Time

Jenn (25#) 19:10

Connor (30#) 20:12

Ryan (35#) 21:28

Tom (40#, accidentally used one 45# for a while) 18:00 for 4 rounds

Everyone does some elbow lever work. Karen is so fast she can't be photographed!

Jim shows us the meaning of balance.

Far from perfect, but not bad for an impromptu elbow lever.

Thanks to Jim and everyone at Potomac CrossFit for the awesome seminar.  If you haven’t yet, check out www.beastskills.com and get practicing.  Photos are courtesy of Brian Wilson at Potomac CrossFit.

Workout:

Tabata Mashup

KB Swings

KB Goblet squats

8 rounds each (8 min total)

Tom: 11(swings), 7(squats)

If you’d like some, check out www.beastskills.com for some really awesome gymnastics skills to work on.  Karen and I will be attending a seminar with the fellow UMD grad this weekend at Potomac CrossFit.  Maybe we’ll get some ideas for next Thursday’s workout…

See you at 7.

CrossFit is awesome, but it only works if you show, DOM!

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Workout (Thanks to Ryan from CrossFit BWI for the rep scheme idea):

21-15-9 Deadlift

15-15-15 Burpees

Ryan: 11:57

Josiah: 17:22 (15-12-9 DL) Great first effort!