http://www.crossfitftp.com Just another WordPress weblog Sat, 31 Jul 2010 03:38:31 +0000 http://backend.userland.com/rss092 en WOD 1:  2K Row for time! 3:00 rest.... Box Jumps On The Minute! Complete 20 x Box Jumps (24"/20" land and stand) each minute on the minute.... the goal is to reach 8 sets! http://www.crossfitftp.com/?p=2920 SKILL:  4 x 3 Power Snatch WOD:  "WE LOVE TABATA" Tabata Push-ups Tabata Pull-ups Tabata Sit-ups Tabata Squats total reps for each exercise, then total those numbers for a grand total. "Tabata" training involves selecting an exercise(s) and performing 8 sets of as many reps as possible in :20, with a :10 rest between each set.  TOUGH ... http://www.crossfitftp.com/?p=2913 Since we've done a video from CrossFit FTP... here you go: CrossFit FTP - Wont Back Down from dan staton on Vimeo. "Won't Back Down" - Eminem Captured with Canon T2i http://www.crossfitftp.com/?p=2911 WOD #1: 1200 meter Row, followed immediately by 30 x "DB Burpees" (35#/20#) A "DB Burpee involves performing a burpee with one DB in each hand, and cleaning and pressing the DB rather than the traditional "jump and clap" overhead. take a 3:00 rest.... WOD #2: 4 x 4 Front Squats (fins 4RM for front squat ... http://www.crossfitftp.com/?p=2902 Howdy CrossFitters! This coming Saturday on the St. Joe River...  We need a head count on who's coming... If you didn't get the flyer, have questions, or just want to RSVP then holler at Coach Montana Alicia@FastTracPerformance.com http://www.crossfitftp.com/?p=2899 Can you believe July is almost over?  Sheesh!  Ended the week with a bang at FTP!  Check it out! WOD #1:  for time 22-16-10 STRICT Pull-ups STRICT DB shoulder Press (35#/20#) WOD #2:  TEAM WORKOUT! 10:00 AMRAP including 200 meter Run Row for calories Box Jumps Wall balls (bigger classes) While the runner sprints 200 meters, the other team members complete ... http://www.crossfitftp.com/?p=2893 CHECK OUT THIS AWESOME CROSSFIT COMMERCIAL!  And make all your non-crossfit-believin friends watch it too!  Its pretty awesome! http://media.crossfit.com/cf-video/Promo_WhatIsCF_Heber.mov Oh how the shoulders BURN!  Fun stuff with a med ball.  If you suffered through today's little jog... GREAT JOB!  FTP action as follows: SKILL:  choice of 100 x Walking Lunges for time OR 100 ... http://www.crossfitftp.com/?p=2881 "FILTHY FIFTY" For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings (35#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders http://www.crossfitftp.com/?p=2876 20:00 AMRAP (As Many Rounds As Possible) of: 5 x Squat-Clean Thrusters (95#/65#) 10 x Burpee-Box Jumps Run 200 meters following this AMRAP (with a running clock) you have 4:00 to complete a 1RM shoulder to overhead.  Record rounds plus weight lifted. 2010 Crossfit Games Women's Champion Kristan Clever (right) and Runner-up Annie Thorisdottir (left) during ... http://www.crossfitftp.com/?p=2862 BRAG BOARD DAY!  Everyone loves Brag Board Day..... right?  Everyone threw down and layed it all out there today, great work FTP Crossfitters!   SKILL:  100 x unanchored Sit-ups for time (feet must remain on the floor) WOD:  Choose any WOD from the Brag Board and CRUSH IT!   2010 Crossft Games Champion and World's ... http://www.crossfitftp.com/?p=2840