November 20 2012

It has only been about 4 months since most of you have started CrossFit and already there have been some amazing strength gains! CrossFit is never ending, as soon as we master a double under, there is a ring dip. We get the ring dip and then there is a muscle up! This is the beauty of CrossFit, always evolving and always challenging us to reveal our true potential.  That being said CrossFit tends to pull at our weaknesses, this can be flexablity for some, strength for others.  Be patient, listen to your body and talk to your coaches.  We are doing our very best to make you your very best! 

WOD

A)

 Ground to overhead 3x10

B) 

3 rounds for time of;

5 Strict pull ups

5 Push press 

5 Jumping Kipping pull ups 

5 Push press 

November 19 2012

I hope everyone enjoyed the weekend and got some rest! The weather has been amazing so I figured we should get in a running WOD or two! We did this workout Saturday but a few of you ( I won't mention names) decided to skip it.  DO NOT worry! You can make it up today AND it is going to get you 100 burpees closer to this months challenge! 

WOD

5 Rounds for time of;
Run 400m
20 Burpees
15 Bent over row with 35's or 20's for the ladies.  

Strength 
Overhead squat 5x10 

We will be working on snatching later on this week so spend some time working on your squat! And read this article!! 
http://www.rainiercrossfit.com/rainier_crossfit/2012/11/an-upside-down-push-up.html

November 16 2012

Skill

Handstand Pushups
Box Hops

WOD

20 Double unders
10 Handstand PU
5 Pull Ups- Strict
20 Knees to Elbows
10 Overhead Squats
5 burpees

Partner workout: each partner must perform the task with true form or if needed an assist from their partner before the other partner does the like task in the same fashion.

November 15 2012

To all of you that bought journals make sure you are recording your workouts! It's great to go back and see where you left off for strength movements! AND when we repeat some of those super fun workouts you can see how you have improved.  I can not stress how important journaling is :-)

WOD
A) 3 Clean and Jerks every min on the min for 10 min

B) Back Squat 2-2-2-2-2-2-2-2-2-2

Skill;
Rope Climb

November 14 2012

Well my body is telling me its time for a rest day but for everyone else that is ready to roll enjoy this one! 

Skills' 
Double unders
Ring dips 

WOD
5 Rounds for time;

10 Hang Power cleans  
15 Push ups
20 Air squats

Strength 
Bench Press 5x2  

November 13 2012

Skill
Ring dips 3x5

WOD
4 Rounds for Time of;
12 Thrusters 95/65 
8 CTB Pull ups 
6 Shuttle runs carrying a weight plate. 25/10

Strength 
Bench Press 5x2 

November 12 2012

Thank you to everyone that came out and sweat ed with us for the Remembrance Day WOD.  It was long and gruelling but a great way to pay our respects to those who fought for our freedom.  If you missed the Hero WOD, don't worry, we are doing another one tomorrow.  All classes will run as normal tomorrow, look foreword to seeing you all then!

"Paul"
5 Rounds for time of;

50 Double unders
35 Knees to Elbows
20 Yard overhead walk 185/130