Author: Jade

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable. Reps are 30 for both movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps.) Post results/thoughts to comments Great work today everybody. As always awesome to see you all hit the things you are bad at. Make sure on work your weakness day you really ask yourself if what you are doing is something you are really bad….

WOD: Clean Complex: 1-1-1-1-1 (1 complex consists of 1 Deadlift, 1 Power Clean, 1 Hang Squat Clean, 1 Split Jerk) 15 minute AMRAP:50 Burpeesthen AMRAP remaining time of12 Kettlebell Swings 70/5312 Dumbbell Lunges 35/25 Post results/thoughts to comments Nice job on the cleans today everybody. Like we did with the Snatch last week, breaking the movement into a complex is a great way to hit different variations and/or pieces of a single movement and find where your really need the work. Great work on the workout, some of you worked through your first ever 50 burpees in a row, while others worked through a damn fast 50 burpees. Great work today. Working your weaknesses tomorrow. Cheers. Alain with a great position overhead with the kettlebell Del getting under some weight I got made a Lululemon Ambassador last night…thanks so much to Dani, everyone at…

WOD: Press:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM If you’ve done this cycle before added 2.5-5lbs to each and every one of your sets. Add the same weight one very single set. 10 minute AMRAP:10 Jerks 135/9520 Pull-ups30 Double-unders Post results/thoughts to comments Nice work today everybody. Lots of PR’s on the press, and you got to smoke your shoulders with the met-con. Keep up the great work, and please, keep practicing the double-unders. THEY WILL COME. Many of you who didn’t have them a couple months ago can now do them, just keep working on them if you don’t have them. Cheers. Zach representing in one of the new shirts…about 60% of the soft goods are gone, if you still want some make sure you get them Monica…

WOD: Overhead Squat: 5-5-3-3-1-1 “2011 Regionals WOD #3”- 21-15-19 – AQAP:Deadlifts 315/205Box Jumps 30/24 Post results/thoughts to comments I saw a number of people hit PR’s today which was awesome. One thing to remember, when we do strength work especially, don’t expect to PR all the time. If it’s your first month of training you’ll PR all the time, but if you’ve been CrossFitting for 6+ months your PR’s will be less often. Cherish the ones you get and don’t expect to get them all the time. They take hard work and dedication, but that’s why they feel so damn awesome to hit. Press day is tomorrow. Hope to see lots of people. Cheers. Brendan working through the deadlifts…since the end of September when he started he’s lost 20+ pounds, gone from 1 to 10+ pull-ups and gotten stronger across the board…eat paleo, train…

WOD: “2011 CrossFit Open WOD #5″- 20 minute AMRAP:5 Power Cleans 145/10010 Toes-to-bar15 Wall Balls Post results/thoughts to comments Forgot how tough of a workout that was. Great work today everyone. Everyone did an amazing job, but I’m probably most proud to see some of you take away your own reps. Way to be accountable. Yes CrossFit is a fitness program, but it is also a way of life and can help you in so many other parts of your life, for instance, being accountable for the quality of your work. Keep it up. Hope to see you guys for something heavy tomorrow. Cheers. Aliza national caliber ultra marathon runner, and now turning into a CrossFit badass Bill getting the ball up in the paint 6:30 class is starting to get a crew…remember the new evening schedule Monday-Thursday is 4:15, 5:30, and 6:30…