Thursday 12/1/11

Chris is holding over 100lbs and still made it on the 24″ inch box
Check out this Crossfit on-line comp starting Jan. 1st. We will be doing the comp. wod as 1 of our wods each week for 3 weeks. There are 2 age divisions for men and women, this is the same site that now does our member billing and you can track wods and compare to other athletes across the world. This would be a good way for you to prepare for the CrossFit open competition starting in late Feb.

Also if you haven’t yet seen our new athlete of month page it’s pretty cool. Dean Becker is the first to earn this honor. You can read his Q&A section by clicking this link.
Dean Becker Dec. 2011 athlete of the month

Bar Tabata, 20 secs work 10 secs rest for 8 rounds
Toes to bar
ground to bar touches

 max time handstand hold against wall.

Wednesday 11/30/11

Rommel looking strong on those KB swings
WOD: Russ may make slight changes to the wod in the am.
Do the following 7 times. (135/95) repeat 7 times
1 deadlift
1 clean
1 front squat
1 push-press
1 back squat
1 push-jerk
Pre wod challenge:
 max height box jump while holding a 20 lb med-ball
please make sure there is nothing too dangerous around you and bring your shin guards if you want.

Tuesday 11/29/11

6 mins to get to your highest number
1 wall-ball
2 box jumps (24/20)
3 wall-ball
4 box jumps
pre-WOD challenge:
Thruster Ladder
Women start out at 55lbs
Men at 85lbs
go up 10 lbs every 45 seconds to max weight
Earn a T-shirt! In January we will be getting T-shirts made that will not be for sale. You can only get one by earning it. You can get them 1 of several different ways. 1. We will test you next week in the “Timberwolf Total” (My 3 favorite lifts) Clean, Deadlift, Bench Press. Your total must go up 8% in 8 weeks. and a 2000m row at 4% faster. No sandbagging!, I still have your comp wod totals 2. Complete the following workouts RX’D: Fran, Cindy, Grace, Kelly, Nancy, Isabel Daniel, Gi Jane, Angie. 3. Athlete of the Month will recieve one. 4. last way to earn the shirt is a secret. Any suggestions for a shirt design?

11/28/11 Half Eva

5 rounds for time:
400m run or row
15 pull-ups
15 kb swings (24/16)

Challenge: clapping push-ups
attempt to complete all.
Level 1- single clap in front from knees
2- 2 in front from knees
3- swan dive from knees (arms straight out)
4- 1 in front 1 in back from knees
5-1 in front from toes
6- 2 in front from toes
7- swan dive (arms straight out to sides from toes)
8-1 in front 1 in back from toes
9- front,back,front from toes

Happy Thanksgiving!

Running out of pics
Note: After months and months of coordinating my billing software and all the other various accounts we finally have reoccuring billing. We have done a couple test runs and it looks good. I am going to start taking Credit Cards as you are due. I am still willing to take checks and cash but please don’t make me send Elijah after you for payment. Have a good thanksgiving weekend!

Thanksgiving weekend schedule and WODS
Give Russ a big thanks or bring him a slice of pie for volunteering to come in while I am out of town.

Thurs 24th 8a
The ‘Burn Your Turkey’ Gobbler
3 Rounds of 24 reps (Nov 24th!) each exercise (folks can scale to 15 or 9 reps or aim for 2 rounds)
Goblet Squats 52/35
Ohs (just bar 45/35)
kB swings 52/35
walking Lunges
back Extensions (superman)
Fri 25th 8a & 9a
The ‘Black Friday’
Hang Power Clean (135/95)
Wall Ball (20/14)
Box Jump (24’/20′)
Pull Ups
Sat 26th 8a
Any WOD from the week or one’s own
M: Elizabeth
T: 5 rnds 45s work 15s rest 1m rest between each round: push press, jumping lunge, push up, sit up
W: snatch technique work 3-3-3-3-3
Th: Turkey Burner chipper
F: Black Friday chipper

11/23/11 Snatch, It’s a Brad Pit movie right?

Getting strong ladies
Challenge: bar traverse down and back ( be careful on the corners of the supports they are sharp)

Tuesday 11/22/11

Squat cleans are hard.
5 rounds of 45 secs of as many reps as possible at each station. 15 secs rest after each.
1:15 rest after each round
Push-press (75/55)
Split Squat jumps
No challenge today

Monday 11/21/11

Evie trying to help take pics of Mama.
WOD: Elizabeth
cleans (135/95)
ring dips
Challenge: Max clean and Jerk or 5×5

Friday 11/17/11 push-pull

Lydia and John getting it done

Friday 11/17/11
Chest not sore enough from Murph? try this!
5 rounds not for time of:  max reps bench press (bw/.70bw), max reps strict pull-ups.
take exactly 1 min rest after each movement before moving to the next.

score = total reps


7000 lb (men) 4500lb (women) overhead squat
stop every minute and do 5 box jumps (24/20) and continue on your way to 7000 or 4500 lbs
Here is how it breaks down depending on the weight you choose.
Men          Women
lbs/reps       lbs/reps
135/52        85/53
125/56        75/60
115/61        65/69
105/67        55/82
95/74          45/100
85/82          35/128

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