Friday May 24, 2013
Partner Row: 5000m, switch every 500m.
Finishers:
50 Hip Extensions
50 One-leg KB Deadlift (25/each)
50 Weighted Hollow Rocks (Plate)
Paleo nightime snack: Take frozen blueberries and heat them up in a covered saucepan until lightly simmering (mash some of them up, so the juice flows). Add unsweetened coconut flakes and a spoonful of raw cacao powder. Mash it up and you have a super yummy bowl of chocolate, coconut, blueberry bliss.
Our hearts go out to the families who’ve had to deal with the recent tragedy at Lilydale Park yesterday regarding the landslide. My husband, Paul, was one of the firefighters who pulled one of the children out. Unfortunately, that child did not make it and I can’t imagine how a day that started as a fun field trip, ended in such sadness. Never take anything for granted right?
This situation particularly hit very close to home, and it is ironically very suiting to exactly what CrossFit does for every person who walks through our gym doors. CrossFit is training for the “unknown”. Nobody knows what may come of any day….but I hope you all feel prepared to handle anything that life may bring. It doesn’t matter if it’s hauling a canoe during a back-packing trip, or saving someone’s life….let alone your own.
The first thing that Paul said to me when he came home this morning was, “Well, all that weightlifting paid off.” They had to not only dig the child out of the mud, but figure out how to remove a buried log that was trapping him, as well. A precarious situation, and awkwardly trying to move heavy things as well.
You come to the gym every day because you love the people, you (hopefully!) love the coaching, and you love the WODs (well, most of the time)….but it’s all very much on a grander scale than that. Our goal is to train for physical and mental preparedness in everyday life. And that means being able to handle just about anything thrown in your direction.
We hope that nothing like yesterday’s events ever happens to anybody, yet we all know that ultimately we don’t have control over circumstances like this one. Yet we DO have control over what the outcome could possibly be. I hope that I have a posse of CrossFitters to come to my rescue if I needed a hand. I know you’d be ready, and you should be proud of that.
Thoughts and prayers to all the families~
read moreThursday May 23, 2013
Back Squat @ 85%
3-3-3-3-3
AMRAP: 15 minutes. At the top of each minute, sprint 50m. Pick up where you left off after each sprint.
Compare to Friday, September 21st, 2012.
5 Back Squats (153/185)
7 DB Floor to Overhead (30/40)
9 Pull-ups
read more
Wednesday May 22, 2013
Bear Complex – For Load.
For a legit score, you must finish all 7 of your complexes in the last round with the same weight. Push press only, not push jerk.
5 Rounds. Each round consists of 7 complexes. One complex is:
Power Clean (or clean)
Front Squat
Push Press to behind the head
Back Squat
Push Press from behind the head
Anybody gonna PR this? Let’s hear the bell ring!
read more
Tuesday May 21, 2013
Introduction to the kneeling snatch drill + review
Muscle Snatch – from the floor, work up to a single.
Hang Power Snatch – work up to a single. (either from high-hang or take off position…coach’s discretion.)
AMRAP: 10 minutes
10 Power Snatch (63/95)
10 Pistols (total)
Compare to November 19th.
Finisher: 75 Reverse Hypers, 75 Spider Planks
Great job on the Pistol Performance Workshop everyone and congrats on getting one of these gymnastics-based skills in your “pocket of practice”. Thanks for the email Josh 
Monday May 20, 2013
Stiff Leg Deadlifts – Climbing, sets of 5.
Warm up power cleans.
EMOM: 15 minutes (for load)
2 Power Cleans
Finisher: 25 Heavy KB Thrusters on each side. Switch sides as needed.
Pistol Performance Workshop: Monday at 10:15am or 7pm: Sign up on our Events and Happenings Page!
Minimum standard is 10 total pistols (5 on each) free-standing. You can use a kb or plate for counter balance.
Advanced Class Movements & Standards
Memorial Weekend Schedule:
Saturday: Regular class at 8am
Sunday: No Open Gym, closed.
Monday: 8:30am class available. We have it capped at 20. We will add a 9:30 if it fills up.
Thanks again for a great turn-out for the Murph Challenge on Saturday. Check out our photos on Facebook. I always look forward to it each year, and it’s such a great feeling to accomplish it and know that Michael Murphy’s spirit lives on through everyone who is involved in all CrossFit communities!
Welcome to Nick who joined last week! If you see him, give him a warm hello~
Friday May 17, 2013
Jerk @ 75-80% (focus on speed!)
2-2-2-2-2-2-2
Not Timed:
Dips (weighted if you can)
10-10-10-10
Heavy Wall Balls
12-12-12-12
Rope Climbs
3-3-3-3
Double Unders/Speed Jumps
75-75-75-75
Now that’s more like it! Big group coming for Murph on Saturday morning and it’s going to be fun! Remember this is for a fallen HERO. Put yourself out there and meet the challenge. See you at 8:30am!
Thursday May 16, 2013
Snatch Complex: Approximately 15-20 minutes. Not timed. For load.
Power Snatch
Hang Snatch
Snatch Balance (Scale: Overhead Squat)
Every 40 Seconds for 10 Minutes, 15 total reps: Snatch (climbing)
0.00 – 0.40 – 1.20 – 2.00 – 2.40 – 3.20 – 4.00 – 4.40 – 5.20 – 6.00 – 6.40 – 7.20 – 8.00 – 8.40 – 9.20 (last one)
Finisher: 5 x 30 tuck holds on rings/static bars
Memorial Murph Challenge: This Saturday at 8:30am, paleo pot-luck to follow! Be sure to sign up and join us in honoring fallen Navy Seal, Michael Murphy. You can learn about Lt. Michael Murphy’s story at this link.
There’s no need to feel intimidated by this Hero WOD. We’ll have all sorts of scaling options from ring rows, to rowing substitutes, to scaled distance on the run, to scaled reps. It’s simply a great chance to challenge YOURSELF to whatever capacity you are capable of and have the full support of your fellow CrossFitters. Get’er done!
Reminder: Pistol Performance Workshop next Monday! Sign up on our Events and Happenings Page!
Advanced Class: If you are working on getting the movements initialed by a coach, please bring in your hand-out so the coaches can start checking them off! We’d like to get a better idea of who is interested in working on this.
This?
Or……this!
Wednesday May 15, 2013
Front Rack Lunge
2-2-2-2-2-2 (Each leg, heavy, sets across)
5 Rounds:
100m Farmer Carry (R)
100m Farmer Carry (L)
15 Back Squats at 3/4 of your body weight
From yoga teacher, Amy Dickson:
Thanks to those that have laid out their mats with me this past season!
Chad – getting ‘er done at the 6am!
Tuesday May 14, 2013
EMOM: 20 Minutes
Even: Row 200m
Odd: 12 Heavy Swings (32/40kg)
If you are able to stay on pace, be sure to partner up with someone of similar ability. This WOD is nothing short of awesome!
Recover, then:
12 Minutes:
6 Strict Toes to Bar
9 Lateral Slams/Each
12 GHD Sit-Ups
15 Supermans
Monday May 13, 2013
Thruster – Climbing weight
5-5-5-5-5
Deadlift/Thruster (108/175)
20/5 – 16/4 – 12/3 – 8/2 – 4/1
Compare to Tuesday, November 6th
Finisher: 100 Spider Planks
Reminders & Updates:
1. Goodwill: All the cubby stuff is in a bag in the closet. Goodwill run in about a week. Someone is missing a nice North Face Jacket, Birkenstock sandles, fancy work shoes…..some shopper will be nicely dressed! Pick up your stuff!
2. Through Monday the 13th: Last day to get a discount on the Pistol Performance Workshop for Monday the 20th. See our Events and Happenings page for codes!
3. Advanced Class Movements & Standards: Be sure to take a look at the bullet-points UNDER the movements. The list of movements doesn’t necessarily mean that you have to perfect them just yet (ie, muscle ups). I’ve also updated the list to include double-unders, which I forgot before. Minimum of 20 in a row required. Pick something and work on it!
Advanced Class Movements & Standards
4. Only 9 people signed up for the Murph Challenge so far? WHAT?! I expect a bigger crowd and full support for a great hero from you all! This is a fun morning and again, several modifications to the Hero WOD to choose from. It’s always do-able for anyone involved! Grill & Chill potluck (paleo style) following! Bring a dish.
“$%*#-ing sleds.”
