Josie in the middle of the thruster during yesterdays WOD.

This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying CrossFit and lets show them a good time.

Skill Development/Max Effort

Double unders,

WOD
For time:
Row 500m
50 deadlifts 135/95
50 double unders
Row 500m

Tuesday

This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying CrossFit and lets show them a good time.

MAX EFFORT/SKILL DEVELOPMENT

Power Clean


WOD

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Monday

If YOU think about quitting in the middle of a WOD, Or you think you are just having a bad day think again. Somewhere someone has it worse and we need to be fortunate for what we do have. Dont quit!

MAX EFFORT
Back Squat 5,5,5,


METCON

5 Rounds for time

10 Kettlebell snatches (5 per arm) 1.5 pood/1 pood
20 Med ball cleans 20/16lb
30 sit ups




Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be willing to come

Friday

Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be wiling to come

Max Effort- Max height Box Jump.


WOD

5 rounds of:

5 deadlifts 250/155lb.
10 burpees

Have you taken your vitamins today?

Thursday

2 whole eggs
1 cup of dry Quaker Old Fashioned oatmeal
21 grams of vanilla whey protein (Vitamin shop brand)
1/2 cup of Stoneyfield plain organic
whole milk yogurt
tblsp of vegetable oil
cinnamon and a pinch of salt.
I also add a 1/2 cup of frozen blueberries.
Makes four pancakes using a 1/2cup to measure each.


Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be willing to come



Today will be a 'Wild Card' day. If you missed a WOD this week or want to work on a skill or practice a lift, then that is what we will do that hour. Majority rules and subject to change upon the hour.

Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be willing to come



"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Tuesday

Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be wiling to come

Skill Development
Snatch work-
*muscle snatch
*snatch balance
*power snatch
*3 position snatch

The squat snatch (performed in video)is ultimately the one true exercise that demands more of the 10 fundamentals than any other single movement. (in bold are these attributes needed to perform this lift efficiently)
Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

WOD
21-15-9
power snatch 115/85lbs
box jumps 24/18

post time to comments