Author: Jade

WOD: Grip Work: 10-15 minutes (spend some time doing grip work, farmers walks, dumbbell holds, plate pinches, etc.) 5 rounds AQAP:10 Hang Power Snatch 95/6510 Chest-to-bar Pull-ups10 Burpees Post results/thoughts to comments Everyone’s forearms got pumped up a little bit today. Great work on the WOD, I saw a number of you get the hang of cycling the hang power snatches. Great work! Hope to see a bunch of you in tomorrow. Cheers. Scott back in action after some time off with a torn MCL Getting those bars overhead Tanya on the pull-up bar – Jade

WOD: Weighted Pull-up: 5-5-5-3-3-3-1-1-1 15 minute AMRAP:15 Kettlebell Taters 53/3530 Double-unders Post results/thoughts to comments Wow there were some beastly weighted pull-ups today. Nice job flying those kettlebells around everybody. Brought a little extra hand eye coordination into your training having to flip the kettlebell. I think some of you hit your first workout with double-unders, great job. For those of you that don’t have them keep working on those double-unders. Cheers. Julia flipping the kettlebell Some chain on the neck and a dumbbell between the feet…pull-up – Jade

When: Saturday, December 10th, at 7:30 PM Where: Sweetwaters Upstairs Super VIP Lounge for the Wicked Tough and Strong What: You and a bunch of fellow athletes and their poor significant others who have to hear about CrossFit all the time enjoying some delicious paleo and non-paleo delights. We sampled the menu and the cocktails. It’s no joke. How: Sign-up in Jade’s office and leave $20 per person (for food, tax, and gratuity) by Wednesday morning the 7th so we can give Sweetwaters a head count. There are limited spots, about 40, we didn’t know how many folks would respond or be around so get in while you can. If you show up and didn’t sign-up, we’ll have CrossFit Kids as muscle at the door throwing kettlebells. Don’t be that guy.

WOD: Back Squat: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 add 5lbs to each set if your squat is under 200lbs, or add 10lbs to each set if your squat is over 200lbs 5 rounds AQAP:12 Toes-to-bar12 Kettlebell Swings 70/5312 V-ups12 Kettlebell Swings 70/53 Post results/thoughts to comments Some big back squats were had today. I saw a bunch of folks hit record numbers both in pounds and in reps at a given weight. Way to go. Abs and forearms were on fire today. Lots of opening and closing of that hip. A bunch of ladies have been asking for some 44lb kettlebells, I ordered some, just two, but they will be here tomorrow. Make use of them. Cheers. Therin with a swing and Jennifer…

WOD: “McGhee”- 30 minute AMRAP:5 Deadlifts 275/18513 Push-ups9 Box Jumps 24/18 Post results/thoughts to comments You all killed it today. If it was your first time through “McGhee” great job, if you’ve done it before great job for battling a tough workout yet again. Everybody did a great job staying tight on their deadlifts, and it was great to see some of you really working to keep that nice push-up position and get your chest to the ground instead of your stomach or pelvis. Keep up the great workout and hope to see lots of you tomorrow. Cheers. Serena on the box…great to see different athletes getting in here, Serena won the VT 100 this year Liz working through her deadlifts Nate and Chris back and forth on the box – Jade