WOD:
run 400m
50 double-unders
run 400m
40 box jumps
run 400m
30 wall balls
run 400m
20 C2B pull-ups
run 400m
10 HSPU
run 400m
For Time
Lisa (R) and Jessica (L) – they been working hard
I just knew it was going to be a beautiful day to run
Lift: Clean & Jerk – work up to heavy single
WOD: one heavy clean & jerk every 30 seconds for 10 minutes
Lindsay and Sarah having some fun while doing wall walks
Nick on today’s lift a solid 255lbs!
Saturday (tomorrow) 8am competitors meeting 8am and dress warm
Lift/Skill: Rope Climbing, GHD sit-ups, HSPU
WOD:
10 squat thrusts
15 jumping lunges
20 double-unders
AMRAP 15 min.
Renee caught me taking her pic
The Crossfit Games site is live, 20 bucks to compete in 5 workouts. I can’t recommend it highly enough.
Saturday – - a heads up, DRESS WARM, we’ll be running. (Subs available, but not encouraged) spread the word.
Lift: Summo Deadlift 3-3-3-3-3
WOD:
7 deadlifts 225/135
7 L-pull-ups
*7 rounds*
Darla
Seth saved the day at 6am *THANK YOU*
Competitive Ladies Legacy Competition Get ready for The Open
Speaking of The Open….are you signed up?
Lift: Press 2-2-2-2-2-2-2-2-2-2
resting exactly 60 seconds
WOD:
30 wall walks for time
then…
Row 1K for time
Lift: Back Squat 3-3-3-3-3
WOD: The Chief
AMRAP 3 min.
Rest one min.
*5 rounds*
Rob
Don’t forget to perform routine maintenance on yourself. Make friends with a foam/ PVC roller, lacrosse ball or, band and get into some of the places that are tight.
WOD: Open Gym
A few people did the Believe Competition WOD
Deadlifts 185/135
Box Jumps 30/24
21-15-9, each round starts with 30 double-unders
Speedy, Dave, and Michelle
You have been invited to join the Crossfit Utility team as a Tough Mudder Michigan/Ohio 2012- Saturday & Sunday participant.
Please visit this link to join the team:
https://www.raceit.com/register/groups/join.aspx?event=6263&id=2304099&group=88618
Team Password: painstorm
That’s right…you have been invited.
10-12 miles, many obstacles, cold and wet, lots of fun. I hear it’s 80% sold
Lift/Skill: Snatch work or muscle-up work your choice (15-20 min)
WOD: Amanda
muscle-ups
snatches 135/95
*rounds of 9-7-5*
Brian during Kalsu
Are you thinking about doing The Open? We’re having an organizational meeting next Sat morning Feb. 4th at 8am. Nothing mandatory, just a little history, and maybe a few tips and pointers. The competition is a lot of fun. The movements are the ones we do everyday at the gym. Scaling is always an option, but here’s one place, I won’t recommend it. If you can even get 1 rep RX, that’s the way you should do it. Most of the loads (weights) used during the Open last year were reasonable, I thought some of the women’s weights might have been a bit heavy, but that’s one guys opinion. Nothing to lose, come to the meeting, see what its all about.
Lift: Power Clean 5-4-3-2-1
WOD:
12 Wall Balls
12 Toes to Bar
*5 rounds*
Sarah – yoga this Sunday after open gym with you know who
Lift/Skill: Strict Pull-ups 4 sets
WOD: Annie
double-unders
sit-ups
*Rounds of 50-40-30-20-10*
Tiffany S. during Kalsu – she had a good line post wod “I didn’t finish, I just passed out” …she finished
