Welcome to CrossFitSouthWest.com
At CrossFit SouthWest, our goal is to help everyone achieve elite levels of fitness. Our programs utilize movements from Olympic Weightlifting, gymnastics, martial arts, calisthenics, strongman training and traditional resistance training to produce world-class results. The cornerstone of our philosophy is constantly varied, functional movements performed at high intensity. We scale load and intensity to suit any individual, but the foundations are the same.
Whether you choose one-on-one personal training, an Olympic Weightlifting or sport-specific training program, or one of our signature CrossFit group workouts, you will find a uniquely challenging and rewarding experience.
CrossFit programs are being extensively used by top-level athletes, mixed martial artists, outdoors enthusiasts, and military, law enforcement, and firefighting personnel the world over—as well as housewives, accountants, students, and thousands of everyday people looking for efficient, effective fitness training.
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Blog Entries:
5/16/2008
Friday, May 16, 2008
Picked up the materials for our pullup bars today. We're really excited about it!
We warmed up with med ball slams, box jumps, jump rope, ghd situps, and pushups followed by various shoulder mobility exercises.
1 minute intervals of:
1 arm kettlebell swings L, then R
kettle bell snatches L, then R
Did several rounds of high reps on the bench press in preparation for:
21-15-9
body weight bench press
pullups
5/15/2008
Thursday, May 15, 2008
warmed up with assorted single kb carries (farmer's walk, rack walk, waiter's walk)
TGU x 1 min each hand
Burgener warm up
45# bar BWU, Clean receiving drills
Hang Power Clean, warm up to x3 (x5)
kb clean+overhead (may use press, push press, push jerk) ladder, 1-7 for time.
Connie and Zack finished under 3:00, everyone else was done under 5:00.
5/14/2008
Wednesday, May 14, 2008
Definitely missing the pullup bars!!
Warmed up with some general movement, and then 2 x situps and T-pushups
Ab Work:
Partner Leg Throws (to fatigue)
Dragon Flags
Leg throws again.
*Tried to do Seal walks, but the new mats are too tacky--the weights wouldn't slide.
Team L-sit competition. Hold for as long as possible, transition as quickly as possible. 3 times through each team.
Floor wipers (+135# barbell), x 8 each side, then
1 Floor press + 1 floor wiper, repeat to fatigue.
Finished up with 3 x 200 m sprints, 40 sec recovery.
