Parallettes just like Mom used to make! Well, OK, not really, but solid, dependable and an absolute necessity in any CrossFit gym. L-sits, handstands, planches, you can't do without them. Sure, you could make them yourself - but why?
I'm happy to introduce new sizes to the CFO Box line! Check out the new 12", and the 36" and 42" boxes. Also, a 20"/ 24"/ Booster Value Bundle. All Boxes now offer a Disassembled Shipping Option!
Coming soon - Parallettes!
Head on over to the CFO Equipment Store and check out the new 30" Plyo Box. Same footprint as the 20" and 24" it fits the Universal Booster, too!
Some exciting new items are now available in the CFO Equipment Store! A 24" Plyo Box, an improved booster and multi purpose pulling blocks. Go take a look.
Due to a job change and voluntary relocation CrossFit Ohio will cease training and close the doors effective 11/5.
Thanks to all the athletes and friends who've been part of our community. It's been great. My contact info will remain the same if you'd like to get in touch.
I encourage you to make use of the main CF site and all of the other resources available to continue your training. There will be another CF affiliate in my new location, so stay tuned.
Thanks, again.
Tony
Thanks to Mitch Hamm from CF West Chester for these great pics! nice work everyone!
Functional, yes?
Saturday's workout in honor of Karen Douglas' departure is the "300:" We've done a couple different versions. This one will be pretty close to the original with the exception of the floor wipers, those are just dumb.
A full pull up bar is a happy pull up bar. Noelle, Mike and Ramon.
5 rounds for time
20 pullups
30 push ups
40 sit ups
50 squats
Strategy, schmagety you just gotta keep going. Each movement has it's own special suck. Don't think too much, keep your head down and plow thru.
Me and Karen at Gearfest with the new pull up bar
and a nice front squat
3 rounds for time
400m Sprint
21 1.5 pood kb (55# db) swings
12 pullups
With the new pull up station we'll do Helen today with the full 400m run instead our our usual 200m + "the stairs". I know, I know, I wouldn't, except that it's a benchmark and this way we compare apples to apples with the rest of the kids. Scale the DB swings to an appropriate weight and keep lowering your box height on the pull ups. Get to the point where you're doing them without the need for a solid pivot point at the bottom. You'll only get better at an unassisted kip by doing them. You're closer to it than you think. And 12 isn't that many. Stop whining. And eat your vegetables.
Karen after Murph on Friday. 35:51!
A bad thing happening to a good person. Well, alright an OK person. Fine, a passable person. Be that way! A bad thing happening to me! After training with me for over a year, Karen Douglas is moving to Washington DC. She leaves the loving arms of the AF (yeah, right) to work in the private sector. We wish her the best and will miss her terribly.
To celebrate and mourn we'll have a going away/WOD in Karen's honor on Saturday 10/27. We'll be open regular hours with regular WOD's posted. We'll also do a special/group workout about 9:30. Not sure what it'll be yet. Stay tuned. Oh, did I mention there'll be food?
