Friday May 18, 2012
Skills: 8 Rounds of wall walks & pistols (didn’t get to these on Monday)
Perform 1 Wall Walk after a set of 3 pistols on each leg.
Advanced: Kick up into a handstand against the wall and shift to a one-arm handstand on the right. Next round is the left side, etc.
WOD: 3 Rounds (Compare to October 25th)
10 Power Clean (113/155)
8 Jerks
50m Bear Crawl
Sign up for Murph Challenge on MindBody! I have the 10:30 slot on there. A minimum of 10 people must be signed up for me to hold the HERO WOD.
Kettlebells = Versatility
Thursday May 17, 2012
6 Rounds Midline Strength: Compare to December 28th
80 yard one-arm farmer carry (40 yards on right, 40 yards on left)
1 minute plank hold on rings
Accumulate 30 seconds in a tuck-sit on paralletes
Power Snatch Review / Warm-up
Every minute on the minute for 12 minutes: Compare to December 29th
5 Power Snatch (73/105)
20 Lateral Jumps over the bar
Don’t forget to RSVP for the Friends and Family workout at 8am this Saturday OR for Murph Challenge. Bring a dish to pass for the paleo potluck!
2nd Annual Stillwater Hill Hike and Stairclimb: Saturday, July 21st
For those of you who didn’t do this last year, it was a HUGE hit. Pam and Dom are generously hosting the paleo potluck at their home again afterward. If you choose not to run, feel free to come by for the pot-luck that evening. This event will probably start at 3:30 that afternoon. Potluck is that evening. More details to come!
read moreWednesday May 16, 2012
For Time: Endurace!
Run 800m
30 Back Squats (95/135)
50 Double Unders
3 Rope Climbs
Run 600m
20 Back Squats
40 Double Unders
2 Rope Climbs
Run 400m
10 Back Squats
30 Double Unders
1 Rope Climb
Only The Strong Survive: Lift to Live Longer
Looks like Phoenix took the trophy home tonight for max height: 49.5 from a seated position. Nice job big guy!
John & Josh – You have your work cut out for you now. 
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Tuesday May 15, 2012
Seated Box Jumps (challenge yourself, move up height as needed)
8-8-8-8
Dips (weight them if you can)
5-5-5-5
Not for time:
1-2-3-4-5-4-3-2-1
Deadlifts
Windmills (each side)
This is heavy and focused. Compare to Monday January 9th.
OlyForce starts next Tuesday the 22nd. We need a minimum of 8 people to make it a go! Register HERE. Don’t miss it!
Please RSVP for either the Friends and Family Workout at 8am (if you’re bringing someone) or the Murph Challenge at 10:30 (I’d like a better idea of how many of us are going to be there) Thanks!
Please send your well wishes to Dan on Caring Bridge: Type in danielfaddler (one word)
We’ll do a WOD for him on June 2nd. Please bring a donation to the 8am class that day. Help him get CrossFit strong!!!
Let’s get Dan back to this.
Monday May 14, 2012
Max Overhead Squat
(Sub Overhead Lunge 1x/each leg if you are still working on your flexibility)
1-1-1-1-1-1-1
Pistol Practice
5-5-5/Each leg
For Time: 100 Swings
Every minute on the minute, perform 7 Overhead Squats and with the remaining time in that minute, as many swings as you can. Time is when you finish your 100 swings.
Compare to February 6th
read moreFriday May 11, 2012
2 x 1000m Row at 28 s/m
Warm up deadlifts.
15-12-9-6-3
Deadlift (173/255)
Toes to bar
Double Kettlebell Thrusters (16/20kg)
Jeremy and the Vomit Comet.
1. OlyForce Registration Open! Register HERE.
2. Friends and Family Workout May 19th at 8am! RSVP folks that you’re bringing.
3. Murph Challenge 10:30am on May 19th. Bring a dish to pass for the paleo potluck afterward!
Thursday May 10, 2012
5 x Sled Push for 40 yards for time. Slowest time is your score.
Females: 100lb
Males: 180lb
Take turns. Adjust your weight as needed to make sure you are generating power in this.
Then: 2 x 800m Run practicing form at a moderate pace.
1. OlyForce registration coming soon! Something got screwed up in MindBody and I have to fix it. 
2. The 8am class on May 19th will be a “Friends and Family Workout”. For those that can’t make the Murph Challenge, come to the 8am instead and bring some peeps for a free workout and show them what they’re missing! RSVP to me.
3. Mobility Workshop this weekend. Make like Gumby and attend.
Pain faces.
Wednesday May 9, 2012
Power Snatch
2-2-2-2-2
Snatch Balance
2-2-2-2-2
10 Rounds: Rest 30 seconds in between rounds. Post time and load used.
100m Run
1 Snatch
Congrats to our first Team OlyForce on their successful graduation from 6-weeks of training and to Shelley for “most improved!”
This was so fun for everyone, and we will be offering another series starting on Tuesday, May 22nd. Minimum of 8 per time must register. Max 10.
Details and registration coming soon!
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Tuesday May 8, 2012
KB Floor Press
5-5-5-5 / Each
One-arm swings
10-10-10-10 / Each
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats
Why The Campaign to Stop America’s Obesity Crisis Keeps Failing
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Monday May 7, 2012
“Bear Complex”
5 Rounds: Each round consists of 7 Complexes. Increase your weight each round, as you can. We typically do this for weight. Not timed.
1 Complex consists of:
Power Clean
Front Squat
Push Press
Back Squat
Press from behind the head
Back to floor.
The Sock Doc – Not sure I agree on his “no stretching” protocol….but peruse the sight, there’s some great info on there.
Reminders:
Don’t forget to sign up for the Mobility Workshop coming up this Saturday! See Events list to the right to register.
“Pilot classes” starting this week: Tues/Thur at 9:30am AND 11:30am.
Next Beginner Series starts next Monday!
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