Lift: Overhead Squat 3-3-3

WOD: Nancy
Run 400m
15 Overhead Squats 95/65
*5 rounds*

Gail is always smiling, even when flipping a heavy a$$ tire

Tomorrow Open Gym 8-10am then Yoga at 10am

Lift/Skill: Movement Review

WOD:

3 min max rope climbs
3 min rest
3 min max muscle ups
3 min rest
3 min max GHD sit-ups
3 min rest
3 min max calorie row
*Done in any order, scored separately*

Striking similarities

Lift: Bench Press 5-5-5

WOD:
50 wall balls
40 burpee box jumps
30 wall balls
20 burpee box jumps
10 wall balls
*for time*

Cris

Yoga this Sunday at 10am

Tuesday May 1st at 7:30 pm Dan Bell will be coaching for one hour Olympic Lifting only.  So if your Oly lifts have some room for improvement, this would be the time to work on them.  No charge for Utility athletes.

We are going to try and make this a regular Tuesday 7:30pm Oly time slot.

Lift: Power Snatch – find 1 rep max

WOD: Isabel

30 Snatches 135/95

*For Time*

Jamie – Doin’ Work!

Lift/Skill: Pose Running Review

WOD: Run 5K

*for time*

Scott and Dave - a very Utilitarian adjustment for partner deadlifts

Central East Regional will be covered by ESPN 3

http://games.crossfit.com/article/live-coverage-central-east-espn

Feedback on the 5k…how’d it go?

Lift: Squat 5-5-5 (3 heavy sets)

WOD:
5 T2B
10 Push-ups
15 Air squats
AMRAP 12 min.

Yoga with Sarah

Dress warm tomorrow, there could be an outside component to the WOD.

Lift/WOD: Do a missed wod or make up your own

Saw this on Crossfit One Worlds site, Wow! …and some good tunes, watch this one before your next Oly workout

WOD: Cody’s Tire Flippin’, Partner Carrying Extravaganza

Teams of 3

 Tire Flips AMRAP 8 min while partners are running, score reps

one minute rest

Partner Carry AMRAP 8 min. while other team member holds a plank, score partner carries

Who said cleans aren’t fun?

Lift: Thruster 3-3-3

WOD: Fran
Thrusters 95/65
Pull-ups
*21-15-9*

Michelle - it’s fun to watch her workout, lets just say she gets after it.

Fran… I’ll leave the commentary to you guys.

Lift: Power Clean 15 min. to find a one rep max

WOD:
5 Power Cleans 165/105
Run 200m
*AMRAP 15 min.*

Heath

The WODs for Regionals were released yesterday, who-ha

http://games.crossfit.com/article/2012-regional-workouts-announced

I had an athlete say today, “I pr’d on the power clean”.  Then he continued to tell me when he breaks a personal record it gives him a feeling of progress, he knows he’s getting better.  That is what this is all about.  Progress, improvement, and fitness.  You get better everyday you come in and give it everything you’ve got, wheather you pr or not.

Competition is great and it motivates us to push harder.  But, the person we should really be competing with, is guy/gal in the mirror.

The Man in the Glass

When you get what you want in your struggle for self
And the world makes you king for a day,
Just go to a mirror and look at yourself,
And see what that man has to say.
For it isn’t your father or mother or wife,
Who judgment upon you must pass;
The fellow whose verdict counts most in your life
Is the one starring back from the glass.
He’s the fellow to please, never mind all the rest.
For he’s with you clear up to the end,
And you’ve passed the most dangerous, difficult test
If the man in the glass is your friend.
You may be like Jack Horner and “chisel” a plum,
And think you’re a wonderful guy,
But the man in the glass says you’re only a bum
If you can’t look him straight in the eye.
You may fool the whole world down the pathway of years.
And get pats on the back as you pass,
But your final reward will be the heartaches and tears
If you’ve cheated the man in the glass.
Dale Wimbrow (c) 1934
1895-1954

.
Maybe a little cliche, but I like it