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Thank you.

    

April 19, 2008

Zac  Pine demos a perfect burpie clean and jerk.








Workout: 21-15-12-10-6
Burpie Clean and Jerk
run 200M

 -Eva

    

April 18, 2008


Arthur from team Pegasus and FullPower gets a taste of Helen.
On the side is some 'engaged' coaching by Rob Miller...the "R" in MAJER Fitness, LLC.



Workout:

CrossfFit Total.
See video HERE.

    

April 17, 2008

Here we have our little Caroline Marani luging in Lake Placid. Very cool Caroline! We also want to wish Justin Walker the very best in his bull riding event this weekend!



Workout:

21-15-12-8-6
Burpie Clean and Jerk
400m run between each set.

    

April 16, 2008

Below:
Scott Taylor (r) Peter Phelan (m) and Rachel frankl (far left) all on top of their boxes mid 'Christine' today.



Workout:

"Christine"

    

April 15, 2008

photo: Heather Petersen, Kim Saxton and Sabrina Delk gettin' 'er done!




Muscle Snatch X5
Snatch Balance X5
Hang Snatch X5

15 pull ups

200M Run

for time and your trainer should give you a form rating between 1 and 5. 1 =no so good. 5= perfect.

Ladies 53#
Gents 95#

-Eva

    

April 14, 2008

Narine Kadekian headed up a benefit at CFSCC today, attended by people who will be riding the "AIDS Life Cycle". This ride goes from San Fransisco to Los Angeles. Todays fund raiser collected $4000 to benefit the San Fransisco AIDS Foundation and the L.A. Gay and Lesbian Foundation. Both of these groups give support to people and families living with AIDS. Thanks all of the people who came to the event and to all who contributed. It clearly was a success! Congrats Narine for putting on a great event!

Workout:

5 rounds:
9 SDHP (M: 85#, W: 75#)
9 HSPU
 

    

April 13, 2008

LAUGHTER!

Workout:

Can you do 15 rounds of "the Bear" without putting down the bar?
Power clean, front squat, push press, back squat, push press from behind the neck, touch the bar down and start again.

Ladies #95
Men #135

    

APRIL 12, 2008

The 10 elements of fitness: Cardiovascular endurance, stamina, strength,flexibility, speed, power, agility, accuracy, coordination, and finally balance....speaking of balance.....




Workout:
1 round of Helen
400M run 15 round of Diane
400M run 15 round of Elizabeth
for time...of course...


Patrick Barber let me in on this one today....looks cool.

    

April 11, 2008

The bottom position of the snatch is a crucial position to have wired....the shoulders must be shrugged and tight to finish the lift. What we have not necessarily learned is that the position can be even TIGHTER and STRONGER when we retract the scapulae first, and  THEN elevate the shoulders towards the ears...pushing the head out slightly. If you watch the post from a few days ago you will see this positision in "The World's Best LITTLE lifters going BIG" on every lift. So, remember it is not just shrug...it is retract, shrug, extend the face forward. Bill Walls, below has this down PERFECTLY.

Workout:

Work up to Max Snatch for the day*...

Bar x 5
3x 50% of max
3x 60% of max
2x 75% "
1x 80%  and attempt to new max.

* for the day means just that...it could be the lift of your life...or the best lift you could muster that day. be happy with both.