Tagged as: lunges

New Baseline Leaderboard

Thanks to everyone who came to watch or participate in our 4th Baseline Challenge. We are so proud of each and everyone of you guys. The New Leaderboard is as follows:

Girls Rxd

1. Carrie P 4:55

2. Ashley P 5:08

3. Petergaye K 5:22

Mens Rxd

1. Mikkel 3:50

2. Rasmus 3:50

3. Kirk 3:53


Monday’s Workout

Strength: Front Squat 5×2


5 min of work-
20 Jumping lunges
10 HR pushups

Rest 2min Repeat

Tuesday’s Workout

Strength: Push Press 3×3


  • 15 minutes of work:
    Run 50m
    10 Pullups
    Run 100
    10 pullups
    Run 150
    10 Pullups
  • Run 200m
  • 10 Pullups
  • Run 250m
  • 10 Pullups….


How does CrossFit Define Fitness?

CrossFit’s three definitions of fitness are:

  1. 10 general physical skills. Strength. Stamina. Endurance. Flexibility. Power. Speed. Coordination. Agility. Balance. Accuracy.These ten words describe the predominant characteristics of almost any activity you are likely to encounter, and therefore your capability in each describes your fitness level. We humans are usually pretty good in a couple, mediocre in most, and horribly deficient in a few. Improvement in some of these skills comes through training: stimulating physiological changes in your body. Others are developed through practice: developing your nervous system to accomplish tasks within your current physical capability. Finally, power and speed are developed through a combination of both training and practice.
  2. Capability at random physical tasks: The hopper. Put every conceivable workout (not just CrossFit WODs–every conceivable workout) into a hopper. Spin the hopper and then pull out a workout at random. He/she who is fittest will perform the best over a large number of these random tasks. What’s the task you dread coming out of the hopper more than anything? A long run? Pullups? Single rep strength? Could anything reasonably come out of the hopper that’s completely a non-starter for you? Fixing that weakness is the single best thing you can do for your overall fitness. CrossFit has found that you can make more progress by devoting yourself to improving your deficiencies rather than continuing to improve your strengths. Furthermore, improving your deficiencies seems to have an amplifying effect on all of your non-deficient skills. This is both unexpected and very cool. We don’t understand it, but we know it happens.
  3. Capacity in the three metabolic pathways: phosphocreatine, glycolytic, and oxidative. A metabolic pathway is just a method your body uses to produce ATP, the body’s currency of energy which is spent by your muscles. You are as fit as your capacity in each of these pathways. The phosphocreatine pathway is for short, explosive ATP production. The glycolytic pathway provides energy during medium-duration exercise from ~30 seconds to ~4 minutes. The oxidative pathway is your capability to produce energy aerobically (from oxygen). This pathway provides low amounts of energy for very long durations. Many people are fit in a single pathway. CrossFitters seek to be fit in all of them. Read More

Today’s Workout (Thursday, March 8, 2012)

Strength: Deadlift 4 x 3

5 mins. of works: 3 sets; rest 2min
250 Row
15 Pullups
5 Pistols (each side)


Strength: Undulating Back Squats

10min HSPU
5min Double Unders
2min Lunges
1min Ring Dips

Score Total Amount of Reps

Happy Halloween! In the spirit of Halloween here’s a video that’s both creepy yet athletic based. (video) And remember stay away from the sugar!