Find a 1 RM Clean and Jerk

WOD
"Grace"
30 Clean and Jerks for time

Wednesday April 10 2013

Its my momma's birthday Today as well as Becky Fellers.  If you see either of these fine ladies be sure to give them a pinch and a happy birthday wish!

WOD
18 Min AMRAP of;
3 Sumo deadlift to high pull 45/65 
5 Sit ups 
7 Air squats 

Tuesday April 9th 2013

We will be working on some gymnastics movements today so pull out your leotards and leg warmers.The brighter the better! 

WOD
For time; 
20 Push press 65/95
100 Double unders 
15 Push press 65/95
50 Double unders 
10 Push press 65/95
25 Double unders 

Well the 2013 CrossFit open has come to an end.  What we get out of the open is so much more than a score on the leaderboard, it is what you learnt about yourself and your capabilities.  Watching you lift more than you thought you could or doing your first T2B was the best part of this whole experience.  Great job to everyone and as much as I love the open it is nice to take the pressure off and just work on kicking ass for next year! 

Back squat 3x5

6RFT

8 Burpees 

10 Box hops 

Friday April 5th 2013

A friend of mine and client for many years told me today that journaling has changed her fitness journey completely.  I worked one on one with this client for about three years until she felt confident in a class setting. During the three or so years of personal training I logged all her information for her, her weights workouts times etc.  Since coming to class she has taken the responsibility to track  all of her workout information and see improvements in different areas of her training.  It is our human responsibility to care for ourselves, to be our best possible self.  We are here as coaches to provide you with the tools to make you the BEST you, what you do with those tools is completely up to you.  Get to know yourself, what stretch or mobility exercise helps prepare you for squats? What fuel allows you to have the most energy? What are your weaknesses? I hope that CrossFit teaches you to connect with yourself, to listen to what is is your body needs and at times telling your inner self to suck it up! 

WOD 
Deadlift 5-5-5-5-5
Cleans 5-5-5-5-5

Wednesday April 3rd 2013

13.5 Will be announced this evening at 6pm.  Jason Khalipa and Rich Fronning will go head to head minutes later. Very exciting stuff! The open has been so much fun, pushing us to limits we never thought possible. Our CrossFit facility has been really up and running for 6 month.  We had 8 athletes sign up for the open... that is AMAZING!! I am so proud of you guys, even the ones that did not sign up but completed the workout anyway.  What did you learn from the open? What is your weakest link when it comes to the movements of CrossFit? 

Wednesday WOD 

10 RFT 

5 Pull ups 

10 Push ups 

15 Sit ups 

Tuesday April 2 2013

Easter weekend is over and I am sure a lot of chocolate has been consumed.  Sometimes its good to indulge a little, feel like crap from overeating and get eager to hit the gym harder than ever! The weather has been so nice!! Time for some running WOD's to prep us for all of our summer activities! 

A) 3 Snatch EMOM for 5 min 

B) 

WOD

"Nancy"

5 Rounds for time of;

Run 400m 

15 Overhead Squats 65/95