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

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

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.

http://games.crossfit.com/

 Games Rule Book

Saturday – - a heads up, DRESS WARM, we’ll be running. (Subs available, but not encouraged) spread the word.

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? 

http://games.crossfit.com/

resting exactly 60 seconds

WOD:

30 wall walks for time

then…

Row 1K for time

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.

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

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.

WOD:

12 Wall Balls

12 Toes to Bar

*5 rounds*

Sarah – yoga this Sunday after open gym with you know who

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