Friday 2/17/12

This Monday, 2/20 Presidents' Day, there will only be one WOD at 10am!!! Please plan accordingly!

WOD:

In 10 minutes find your:

1) 1-rep Max Power Snatch

2) Max unbroken Pull-ups

-Score is snatch (in pounds) + highest # of unbroken pull-ups. Take as many attempts as needed for each within the 10 minutes.

Rest 5 minutes then...

3 Rounds for Max Reps:

1 minute Power Snatch @ 70% from above

1 minute Wall Balls (20/14 > 10ft)

1 minute Toes-to-Bar

1 minute Jumping Lunges, alternating

1 minute Calorie Row

1 minute Rest

The Gallegos Family at CFLV!!

5 people rowing at once?! Who is excited for our 2 new rowers?! We also have a new set of 14lb medicine balls!!!

Congrats to Sean who got his first muscle-up last night!!!!!! Looks like we're on another streak of people reaching their goals!! Who is next?? I bet a lot more of that will be happening once we are a few weeks into our Paleo vs. Zone Challenge!!!

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Thursday 2/16/12

WOD:

10 Minutes gymnastics skills work (pistols, muscle-ups, hspus, ring dips, pull ups, etc.) Increase/decrease difficulty to meet your ability.

4 Rounds for time:

400 m run

50 air squats

OR

Make up a missed wod

*Presidents Day there will only be one Wod @ 10am! Next Monday 2/20

Marty working on HSPUs!!

Philthy on squat clean thrusters. Congrats to Philthy who got his first Muscle-Up last week! Awesome!!!

One week until the first Open wod is announced!!! You can still sign up @ games.crossfit.com! We will host the first wod that Saturday 2/25!

The Paleo vs Zone Partner Challenge begins Monday 2/27! Start thinking about who you want to partner with! For help deciding which nutrition plan to choose you can visit these sites:

Paleo:

PaleoPlan.com

EveryDay Paleo

Zone:

Zone Diet Explained

Zone Recipes

Livestrong.com

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Wednesday 2/15/2012

WOD:

"JACK"
AMRAP in 20 minutes:
10 Push Press (115/73)
10 Kettle Bell Swings (53/35)
10 Box Jumps (24"/20")

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


Hero WODs are not only some of the toughest workouts of all time that push us passed our limits and force us to challenge ourselves in new ways, they are to honor those who have fought and died for our country.
Let's all keep that in mind! We are able to to this WOD in honor of Jack & we will P.R!!!!!

Tuesday 2/14/2012

WOD:

3 Deadlifts on the minute for 8 minutes at approximately
65% of your 1 rep max. You must reset your grip between each rep
(i.e. no touch and go reps.)
The goal here is fast, clean reps every set with no deviation in
form. Adjust your weight accordingly to accomplish this.

Rest 4 minutes, then...

AMRAP in 12 minutes:
3 Ball Slams
3 Burpees
3 Sit-ups
6 Ball Slams
6 Burpees
6 Sit-ups
9 Ball Slams
9 Burpees
9 Sit-ups
12 Ball Slams
12 Burpees
12 sit-ups
....Continue as long as you can by adding
3 reps every round until 12 minutes is up.


Jen and Lindsey!

Katie warming up

Have a Happy Valentine's Day everyone....
Just make sure your day includes this WOD!!!

Monday 2/13/12

WOD:

4 Rounds for time:

9 Front Squats (155/100)

12 Ring Dips

30 Double Unders

Mike M on power cleans!!

Crossfit will release the first WOD of the Opens on Feb. 22nd, and our Paleo vs. Zone Challenge begins two days later on the 24th... coincidence????

How did everyone like Rocco's first of four weeks of programming?!?! Get ready for more!!

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Friday 2/10/12

Congrats to Joshua and Philthy who got their first ring muscle-ups last night!!!! Joshua is still somewhat new to Crossfit so that is an amazing accomplishment! And Philthy has been working so hard to get a ring muscle-up for a long time now! He was already able to do it on the the bar, but finally his hard work paid off!!! AWESOME JOB we are soo proud of you both!!!!

3-part WOD:

Part 1:

Max Distance in 3 minutes of Farmer's Walk (53/35 - 50m turnaround)

Rest 1 minute

Part 2:

AMRAP in 10 minutes:

3 Wall Climbs

5 Hang Power Snatches (95/65)

7 Knees-to-Elbows

Rest 1 minutes

Part 3:

For time:

800m Run

20 Turkish Get-ups (53/35 - 10 each arm)

800m Run.

Matt E. going so fast on CTB pull-ups he is blurry!!!!

Becca focused and getting back into it!!! So good to have you back at the gym, with baby Regen, and Dustin too of course!!!!

SO! In terms of the Crossfit Opens this year, who would prefer to do it like we did last year, and have the WOD at 9am in place of the Team WOD, and who would prefer to change it up and still have the team WOD at 9am and then do the Team WOD at 10am?! Obviously we would have to make the warm-ups and WODs a little shorter than usual! :) Just throwing it out there! Let us know what you think ASAP by commenting please!!!!!

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Thursday 2/9/2012

WOD:

15 minutes of Muscle-up, Pull-up, Ring Dip,
or HSPU skill work.
Choose one and drill it for the full time you are given.

If muscle-ups are too easy, throw on a vest.
If HSPU aren't hard enough, practice them from
a deficit or on the rings, etc.
Use this time to get better!

THEN.....

"Tailpipe"

This is a partner workout
Partner 1: 250m sprint row
Partner 2: Hold 2 53/35 lb
kettlebells in the "front rack" position
while partner 1 is rowing, then alternate.
That completes 1 round.
Complete 3 rounds for total time.



Mike & Dustin killing the HSPUs yesterday!

Rick coaching Regen through her relaxing WOD


Who has awesome Paleo recipes ready for the upcoming challenge?
What types of goals are you guys going to set for yourselves?

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