__________________________________________________

_____________________________________________________

May 10th, 2012

"Air Force"
 Complete for time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats.
At the beginning of every minute, you must do 4 burpees.
____________________________________

I entered the Indiana Spartan Race a few weekends ago for the 1st time. I ran with my Army Sniper brother in law in the 2:00PM heat and the course was a muddy mess by that time of the day and it ws only 40 degrees out.  The course was 4 miles and I finished 185 out of 2251 that completed the race and was 33rd in my age group.  The workouts at the box have helped me to get a decent endurance in a short amount of time so thank you.  I plan to do it again next year in June and attached a few pictures.





 

Brian Custy 
____________________________________

May 9th, 2012

"RANDY"

75 Snatches for time.


_______________________________________


May 8th, 2012

 WOD

For time:
50  Back squat 135lbs
40 Pull-ups
30  Shoulder-to-overhead 135lbs
50  Front squat 85lbs,
40 Pull-
30 reps Shoulder-to-overhead
   50 Overhead squat 65lbs
40 Pull-ups
30 Shoulder-to-overhead 65 lbs
_____________________________________

May 7th, 2012

 Strength 5-3-2-1 Deadlifts

12 Minute AMRAP
Deadman Row
 2000 meter row
As many Deadlift as possible 185lbs / 375lbs


_____________________________________

May 4th, 2012

Strength
Push Press
5-5-3-1

  WOD
4 rounds
 10 Ground to overhead 65lbs / 95lbs
1/2 Gasser
____________________________________

May 3rd, 2012

Strength
Overhead Squats 3 Rep Max.

WOD
"Chief"

5 Cycles of
3 minutes as many reps as possible
3 power cleans 95lbs / 135lbs
 6 pushups
9 squats
rest one minute in between cycles


____________________________________

May 2nd, 2012

WOD

"FRAN"

21-15-9
Thrusters & Pull ups

___________________________________

April 30th, 2012

"Diane"

21-15-9 reps of:
225lb Deadlift
Handstand push-ups


_____________________________________

April 27th, 2012

Strength
Overhead Squats
Three sets of max reps 60% of 1 rep max

WOD

20 Minute AMRAP
200 M Farmers Walk 35lbs / 55lbs
15 Power Snatch 55lbs / 75lbs
30 Double Unders


___________________________________

April 26th, 2012

Strength

Push Press
5-3-2-2-1

WOD
"HELEN''

______________________________________

April 25th, 2012

__________________________________________________________

April 20th, 2012

Strength
Shoulder Press 4x2

WOD

21-15-9
Thrusters 85lbs / 115lbs
Burpees

__________________________________

April 19th, 2012

Warm Up
10 minute "CINDY"
 
Strength
Sumo Deadlift High Pull
 2x2x2x2

WOD
15 Minute AMRAP
4 Snatch Balance
 6 Sumo Deadlift Highpull
 12 Floor Wipers 65lbs / 95lbs



_____________________________________

April 18th, 2012

Skill Work
"SNATCH"
15 Minutes

WOD
"GRACE"
30 Clean and Jerks for time.


_______________________________________

WODS will be posted starting today, sorry for the delay! Don't forget to post your times on the Whiteboard!!
______________________________________

The next on ramp beginners class will begin May 7th -25th meeting Monday and Friday at 6:00 pm. The class is limited to ten athletes. Check out the link above for more information.

Don't forget to check out some of the other links for information and pictures!
________________________________________

For those doing this months challenge click the link below for information on the program competitors will be following.

MEETING FOR THE CHALLENGE IS WEDNESDAY THE 11TH AT THE BOX AT 6PM...

 



________________________________________

Central East Regionals Dates:

________________________________________

March 30th, 2012

Beginners ON-RAMP CLASS starts April 2nd 2012 at 6pm. Only 3 spots left...call to reserve your spot 219-308- 4881 cost is $99.00 for 4 weeks. Meets Mon, Wed, Fri at 6PM

________________________________________

How did you perform in this years Crossfit Open?
Great job to all of our athletes! Final standings are listed below according to the Games Mains site. Sorry if your placing was not listed. These scores are with all 5 weeks submitted. All of our athletes were awesome!!

Men:
Chris Shimley 178 in region 3072 worldwide
Scott Blake 559 in region 9288 worldwide
Aaron Ridgway 622 in region 10272 worldwide
Lou Varner 681 in region 11230 worldwide
Noe Valenzuela 774 in region 12610 worldwide
Mike Ballentine 866 in region 14177 worldwide
Michael Damjanovic 982 in region 16162 worldwide
Matt Doran 1029 in region 16827 worldwide

Other men from our gym that competed:
Rob Scott, Brian Custy,

Females:
Amanda Isakson 384 in region 6602 worldwide
Maria Trajkov 384 6424 worldwide
 
 Other females that competed:
Gerri Oliver, Bianca Malave, Bernie Hughes, Kelly Ballard, and Sumi Blake


____________________________________

March 22nd, 2012

Okay folks 5th and final WOD for the Crossfit Open is......
THRUSTERS and Chest to bar Pullups!!
7 Minute AMRAP
3 Thrusters 3 Pull ups
6 Thrusters 6 Pull Ups
Continue to go up by 3's until time runs out.
GOOD LUCK!!!



_____________________________________

CROSSFIT CROWN POINT UPDATES!

Current standings for the Crossfit Open Central East Region
Chris Shimley 174th, Scott Blake 587th,
Aaron Ridgway 673rd, Lou Varner 741st,
Mike Ballentine 866th, Mike Damjanovic 1011th,
Matt Doran 1101st, Noe Valenzuela 838th.
There are approximately 36,000 men in the Central East Division.
Sorry ladies but the leader board was not giving me your current placings, but I know all of you are doing great! The women competing are
Bianca Malave, Gerri Oliver, Amanda Isakson,
Maria Trajkov, Bernie Hughes, Kelly Ballard,
and Sumi Blake.
One more WOD left, make it a good one!

The Whiteboard will be put on hold for a bit.
The purpose of the whiteboard is to keep track of of your progress in WOD's and different PR's.
Stay Tuned. I will create a whiteboard post for those that want to post their times but the WOD will not be given until it's showtime at the box. And for those out of town that are still interested in knowing what we are doing back home I will post the WOD done that day after the PM classes.

_________________________________________

March 20th, 2012

Pr Tuesday
 WOD
 15 Minute AMRAP
 6 Deadlifts 135lbs / 225lbs
 12 Pullups
1/2 Gasser
_________________________________________

March 19th, 2012

KELLY'S BIRTHDAY WOD!
HAPPY BIRTHDAY KELLY!


_____________________________________

March 16th, 2012

WOD

15 Minute AMRAP

 3 hang snatch 75lbs / 115lbs
 6 snatch balance
9 overhead squats
 
Warm up mile run
____________________________________

March 15th, 2012

WOD

CROSSFIT OPEN WOD 12.4

12 Minute AMRAP
150 Wallballs 14lbs / 20 lbs
90 Double Unders
30 Muscle Ups




_______________________________________

March 14th, 2012

strength off--- work on handstand pushups walks muscle ups pullups
 
WOD

 800 meter run
20 sumo deadlift high pulls 115/75
400 meter run
20 lunges with bar on back
800 meter run
20 kettlebell swings
400meter run
20 split jerks with bar on back
800 meter run

_______________________________________

March 13th, 2012

PR TUESDAY



WOD

"CINDY HAS GAS"

5 Pullups
10 Push ups
15 Air Squats
1/2 Gasser ( mill and back )

_______________________________________

March 12th, 2012

Strength
Hang Cleans
5X2

WOD
2 rounds of:
10-8-6-4-2 reps of:
Hang Power Clean
Push Press
Front Squat

95lbs / 135lbs

20 burpee penalty if the bar touches the floor during the complex

_____________________________________

March 9th, 2012

Strength
Front Squats 2 sets of 8 at 80% 1 rep max
WOD
  10-8-6-4-2 Deadlifts  185lbs / 285lbs
15 Kettlbell Swings between each round




_______________________________________

March 8th, 2012

CROSSFIT OPEN WOD 12.3!

Men:
15 Box jumps 24" box
115 pound Push press 12 reps
9 Toes-to-bar
Women:
15 Box jumps 20" box
 75 pound Push press 12 reps
9 Toes-to-bar


________________________________________

March 7th, 2012

Strength
Push press 10 sets of 2 at 80% of 1 r m

WOD

"HELEN"
 3 rounds
 400 m run
 21 kbs
12 pullups
______________________________________

March 6th, 2012

"Klepto"

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

____________________________________


Strength
Front Squat 5X5

WOD
21-15-9
Overhead Squat  75lbs / 115lbs
Bar Facing Burpees






________________________________________________________________

March 1st, 2012

CROSSFIT GAMES WOD 12.2

10 MINUTE AMRAP

SNATCHES!!
MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

___________________________________

February 29th, 2012

Skill Work
Muscle Ups, Handstand Push Double Unders

WOD
20 Minute AMRAP

5 Power Cleans 105lbs / 145/bs
10 Toes to Bar
15 Wall Balls 20lbs
__________________________________

February 28th, 2012

Pr Tuesday

WOD
15 Minute AMRAP
9 Deadlifts 100lbs / 155lbs
12 Release Pushups
15 Box Jumps


_______________________________________

Happy 42nd Birthday Noe!!

Today's WOD

ANOTHER BIRTHDAY SURPRISE!

___________________________________

Put your Burpee shoes on and get ready for a challenge. WOD 1 of the 2012 Crossfit Open is

7 Minute AMRAP
BURPEES!!!


______________________________________

February 22nd, 2012



Today is the day!!! Click the link to the right to go to the Crossfit Games web page!
Get ready to see where you stand against the fittest on earth!
__________________________________________


"Basic Training" will start March 5th at CrossFit Crown Point. "Basic Training" is a 4 week CrossFit introductory course that will meet Mon/Wed/Fri every week at 6:00 pm in the month of March. The course is $99.00 and will include a diet plan and instruction on CrossFit exercises, rehabbing injuries and scaling down workouts to allow anyone to workout safe and get in fantastic shape! Registration for the course will be available by calling Crossfit Crown Point at 219-308-4389 or 219-308-4881. Come get in the best shape of your life...spring is 29 days away! See ya there!
______________________________________

February 21st, 2012

PR Tuesday

15 Minute AMRAP
 
7 Ground to Over Head 75lbs / 105lbs
11 Knees to Elbows
Run to Mill and Back ( 1/2 Gasser)



John Bejster 2011 Metro Dash
______________________________________

February 20th, 2012

Strength
Overhead Squats 10 sets of 1 at 80


"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

_____________________________________
February 17th, 2012

Strength
 Snatch Balance 3x3
3 sets of Max Pullups

 WOD
21-15- 9
Power Cleans
 Thrusters 75lbs/ 115lbs



_____________________________________

February 15th, 2012

Strength
 Front Squats 3x3

 WOD
5 Rounds
6 Front Squats
 12 Toes To Bar
________________________________________

February 14th, 2012

PR Tuesday

WOD
15 minute AMRAP

3 Powercleans
6 Push Ups
9 Air Squats


______________________________________

February 13, 2012

Strength
 
Deadlift
 5-3-1

WOD

10 Rounds
10 Kettlebell Swings
 10 Burpees

______________________________________

February 9th, 2012


_________________________________________

February 8th, 2012

Strength
Front Squats 5-3-1
 
WOD
"GRACE"

 30 Clean and Jerks for time 95lbs/ 135lbs


_______________________________________

February 7th, 2012

PR TUESDAY

AMANDAS BDAY WOD

2 ROUNDS
29 BURPEE PULLUPS
KETTLEBELL SWINGS
LATERAL JUMPS
OHS 65lbs / 95lbs
BURPEE BOX JUMPS
WALKING LUNGES WITH A PLATE
DOUBLE UNDERS
29 OF EVERYTHING


______________________________________

February 3rd, 2012

STRENGTH
 PUSH PRESS 3X MAX REPS AT 80 OF ONE REP MAX

WOD

METCON 30, 25, 20, 15, 10, and 5 reps of:
Virtual Shoveling
 Burpees
(With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep."


______________________________________

February 2nd, 2012

Strength

3X3 Thrusters

WOD

"Fran"

21-15-9

Thrusters and Pull Ups


_____________________________________

February 1st, 2012


 
_____________________________________

January 31st, 2012

PR Tuesday

 20 Minute AMRAP
 10 Push Press 65lbs / 115lbs
10 Kettlebell Swings
10 Box Jumps


_____________________________________

January 30th, 2012

Gerries Birthday WOD!
 41 Deadlifts 110lbs / 185lbs
 41 Plank Pushups
 41 Situps with plate
41 Pullups
 41 Burpees

Happy Birthday Gerri!!



_____________________________________

January 26th, 2012




____________________________________

January 25th, 2012






_____________________________________

January 24th, 2012

PR Tuesday

WOD
 15 AMRAP
15 Sumo Deadlift Highpull 65lbs/ 95lbs
15 Box Jumps
15 Wall Ball



_______________________________________

January 23rd, 2012

Skill Work

15 Minutes work on Snatch with bar only

WOD

50 Power Cleans 95lbs / 135lbs
3 Burpees every minute


____________________________________

January 21st, 2012

HAPPY BIRTHDAY CINDY JIMENEZ!!

______________________________________

January 20th, 2012

Practice Skills
double unders, muscle ups, handstand pushup

Strength
 Shoulder Press 3x3

WOD

 15 minute AMRAP
 7 Push Jerks 95lbs / 135lbs
7 Burpees
7 Floor Wipers

____________________________________

January 19th, 2012

Strength
Deadlifts 5-5-5-3-3-1

WOD

 10-8-6-4-2 Deadlifts 165lbs/275lbs
10-20-30-40-50 Pushups
for time


Check out the Reebok Crossfit Gear in the newly added link!!!
____________________________________
January 18th, 2012

Strength
Front squats 5x5

WOD

 3 rounds
12 front squats 95lbs / 135lbs
 20 pullups


_______________________________________

January 17th, 2012

Pr Tuesday

WOD

15 Minute AMRAP
4 Handstand Push Ups
6 Hang Squat Cleans 85lbs/ 115lbs
  8 Lunges with bar on back





____________________________________

January 16th, 2012

_____________________________________
January 12th, 2012

Strength

Snatch Balance 5X2
Hang Snatch 3X3

WOD
 5 MINUTE AMRAP
 AS MANY SQUAT CLEAN AND JERKS 110lbs/165lbs


_____________________________________

January 11th 2012

Strength
Off unless you do Crossfit Total.

WOD

modified "FILTHY FIFTY"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double under




_____________________________________

January 10th, 2012

PR Tuesday

WOD

4 rounds
10 ground to overhead 75lbs/105lbs
 run to mill and back


_____________________________________

January 9th, 2012

Strength

Front Squats
holding at the bottom for 3 seconds
 2x2x2x2x2

WOD
15 min amrap
3 Power Cleans 100lbs / 155lbs
6 Plank Push ups
  9 Goblet Squats


_______________________________________

January 6th, 2012

Strength

5X5 Deadlift

5 rounds
200 Meter Run with plate 25/45
 10 Deadlift 135/225
10 Wall Ball
10 Knees to Elbows


______________________________________

January 5th, 2012
Strength
3X3 Snatch Balance

WOD

"KALSU"
100 Thrusters
5 Burpees every minute



____________________________________

January 4th

Mobility Work

WOD

"Swinging Cindy"

20 Min AMRAP
Round of Cindy
(5 pull ups, 10 push ups, 15 air squats)
10 KBS between each set.
_____________________________________

January 3rd, 2012

PR Tuesday

WOD
 15 Minute AMRAP
7 Chest to Bar Pullups
 7 Front Squats  95lbs / 135lbs
7 Handstand Pushups

What's your New Year Resolution? Come in to achieve and exceed your goals for the year!
_____________________________________

January 2nd, 2012

Strength
 Overhead Squats 3x3
 
 WOD

7 rounds
15 Kettlebell Swings
15 Hang Cleans 95/65
 15 Box Jumps
______________________________________

HAVE A SAFE AND HAPPY NEW YEAR!!


_______________________________________

Final placings for the 2011 CrossFit Crown Point Firebreather Challenge Elite men:
1) Nick Urankar / South Bend
2) Nick Pavlenko / Gambit (St. Louis)
3) Angelo Fosco / Gravity (Mundelein, IL)
4) Peter Brasovan / Naptown (Indy)
5) Andrew Essig /Gambit (St. Louis)
6) Dave Grady / Define (Chicago)
7) Brandon Bocianski / Gravity
Quinn Shortal
9) Aaron Ridgway / CrossFit Crown Point
10) Jared Byczko / Naptown
11) Will Dermody
12) Tom Hruby / Crown Point
13) Todd Nief
14) Cory Wilson / Gambit
15) Brendan Ziegler / Atlas (Chicago)

Final Placings for the Intermediate men/ 2011 CrossFit Crown Point Firebreather Challenge:

1) Thomas Green / Carmel (Indy)
2) Dean Ricci / Crown Point
3) Eric Smies / RowFit (Chicago)
4) Ryan Buchler / Atlas (Chicago)
5) Lin Coleson
6) Lou Varner / Crown Point
7) Jay Gruber / Morocco
Mike Ballentine / Crown Point
Jared Bjorgo / Gymfit
10) Chet Nunan / Michiana
11) Jim Coleman / Carmel
12) Ryan Grant / Michiana
12) John Burch / ASC (Chesterton)
14)Ryan Durrie / Atlas (Chicago)
14) Carlos Salinas / Rowfit (Chicago)
16) Andy Batta / Rowfit
17) Derek McMichael / Carmel
18) Chris Moore / Carmel
19) Dennis Bake / South Bend
20) Greg Stewart / Indy Shield (2nd place after 2 WOD's before DNF due to injury)