Author: Jade

WOD: Push Jerk: 5-5-5-5-5 5 rounds for total reps – 2 minutes work, 1 minute rest:10 Deadlifts 225/15540 Lateral Bar HopsMax Ball Slams 40/30 Post results/thoughts to comments Nice job on the jerks today guys. While some of you worked through your sets as push press, you ultimately want to get that jerk dialed down and get your body moving under the bar. If you can get under the bar you’ll move more weight. Way to push hard on the met-con, as usual it might have looked easy on the board, but boy was it a burner. Keep it up, see you tomorrow. Cheers. Up and over the bars Therin overhead for a ball slam Getting after it – Jade

Thanks to all of you that came in last Saturday and this Saturday. I hope you all had fun. You all did an awesome job and got a little taste for a what a judged workout was like. I hope we see all of you competing in the CF Open, and hopefully see you sign up for some Regional competitions. You don’t have to be a monster to compete, each and every person at the gym can and should compete. WOD #13 rounds AQAP:21 Wall Balls 20/1415 Pull-ups9 Power Snatch 95/65 WOD #25 minute AMRAP:500m Row20 Lateral Bar BurpeesMax Squat Clean 135/95 WOD #3100ft Sled Drag 95/70 Nate hitting some squat cleans Getting some sled drags on out in the cold – Jade

WOD: “2011 Regionals WOD #4”- AQAP:100 Pull-ups100 Kettlebell Swings 53/35100 Double-unders100 Overhead Squats 95/65 Post results/thoughts to comments Awesome job today everybody, you all gritted through a tough workout. I hope nobody tore up their hands too bad. Remember, it’s not worth wrecking your hands, a little tear is one thing, but don’t shred your hands, switch off and do ring rows or something similar. Cheers. Dani getting that chin over the bar Dani with a great position with her kettlebell Terri with a great overhead squat CrossFit Kids class was awesome today, everyone did a great job…Cedric putting a block on Ryan – 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, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) Post results/thoughts to comments Great to see so many folks in today and it was awesome to workout with a jamming 5:45 PM class. Wow I don’t think we’ve ever been that busy on a Friday night. It was great…

WOD: Power Clean: 5-5-5-5-5 AQAP:1000m Row (800m Run for the afternoon classes)10 rounds of5 Power Cleans 155/10510 Games Push-ups Post results/thoughts to comments I think everyones low back is now thoroughly worked if it wasn’t already. You’ll get to pick your workout tomorrow. A key thing for a lot of you to remember about the power clean. Make sure your elbows move under the bar, under your wrist. Never should you rotate with the elbow being the axis, the wrist should be the axis. In fact this goes for any clean or snatch. Keep up the great work everybody, see you tomorrow. Cheers. Likely one of the last few runs of the year Class working hard Donny feeling the pain of the push-ups – Jade