WOD(s)
A)
3 rounds for time of:
800 meter run
50 Pull ups

B)
3 rounds for time of:
600 meter run
35 Pull ups

C)
3 rounds for time of:
400 meter run
20 Pull ups

Choose your poison. You get only 20 minutes to complete either of the workouts. If you have to use a band for pull ups, you are automatically relegated to workout C. Workout C is also the only workout were you are allowed to scale down the pull up reps even more if needed. The major goal is to finish the workout, as this is where the intensity is and intensity is where the results are.

The runs are as follows:
800 meter run - From middle garage door up to 90th street (stop sign), then down to the farthest side of 88th street, and finally back through the middle garage door.

600 meter run - From middle garage door up to the first tree past the flag pole, then down to the farthest side of 88th street, and finally back through the middle garage door.

400 meter run - From middle garage door down to the farthest side of 88th street and then back through the middle garage door.

Post time to comments.



















How convenient, right?

WOD
Thrusters

Using a rack, you have 15 minutes to find your 1RM Thruster. Take as little or as long as rest as you need between sets but you only get 15 minutes. Once you lock it out overhead, you may then proceed to drop it the floor.

Once the 15 minutes is up and after three minutes of rest, drop your weight down to 60% of your last successful lift (new 1RM), and attempt to complete 15 reps unbroken.

Post your 1RM for the day and whether you completed 15 unbroken reps or not.














Field Thrusters

WOD
Rest Day

If you come on a rest day, come with a plan. Either you know which workout you wish to make up or you have some weaknesses you'd like to get rid of, either way, come ready to play.














Bob S using an underhand grip to pull himself up.

WOD
For time:
1 Mile Run
Walking Lunges, 50 steps

Post time to comments.












Pose Running.

WOD
Unbroken

There are three levels from which to choose from. Level 1 is the easiest but still poses a challenge. Level 2 and 3 are the same as Level 1 but with a higher rep scheme. The goal of the workout is to get through the level of choice as fast as possible. The only thing in your way is the requirement of unbroken reps before being allowed to move on from exercise to exercise.

This means that when the workout starts, you must complete the exercise you are on without stopping or messing up until the required reps are met. You continue in this fashion until the workout is complete. If you do mess up or have to break up the reps, you must then restart at rep 1 and try again, understanding that you can't move on until you have completed the required reps, unbroken of course.

The exercises are as follows:
Sit ups
L1=20 - L2=30 - L3=40
Wall Balls (20#/14#, 10 foot target)
L1=10 - L2=20 - L3=30
KB Swings (1.5/1 pood)
L1=15 - L2=25 - L3=35
Push ups (guys reps/gals reps)
L1=15/10 - L2=25/18 - L3=35/25
Double Unders (sub no pushup burpees for L1 and L2 only)
L1=15 - L2=30 - L3=50
Pull ups
L1=10 - L2=15 - L3=20
Box Jumps (24"/20")
L1=10 - L2=20 - L3=30
Dead-lift (225#/154#, L1 can scale to 176#/115#)
L1=9 - L2=15 - L3=21

Choose your level and post time to comments.



















Obstacles. Can you get through them?

WOD
"Nancy"
5 rounds for time of:
400 meter run
15 Overhead Squats (98#/68#)

Post time to comments.


Wonderful stuff right? Let me ask you one question though. Are any of these lifters in a shoulder shrugged position when in the overhead squat?

Post thoughts to comments.

WOD
Rest Day






















And was a crossfitter in his own right.

One of the master's most famous quotes applies to all life, including fitness, "Use only that which works, and take it from any place you can find it."

Words well spoken.

WOD
Speal vs Khalipa
For time:
1 Clean & Jerk
1 Round of "Cindy"
2 Clean & Jerks
1 Round of "Cindy"
3 Clean & Jerks
1 Round of "Cindy"

Continue in this fashion until you complete 10 Clean & Jerks and a final round of "Cindy." In total, you will have completed 55 clean and jerks and 10 rounds of "Cindy."

A round of Cindy consists of 5 pull ups, 10 push ups, and 15 air squats.

Prescribed weights are 154#/104#

Post time to comments.














Nick Patrick, CFO Affiliate Team Member

WOD
Within 30 minutes, find
1 rep max dead-lift
1 rep max press

With the press, refrain from using the legs to get the bar overhead. Add your press to your dead-lift to get your score.

Post total from both lifts to comments.













The Sumo Dead-lift.

WOD
For time:
300 Double Unders

Substitute 300 no push up burpees or 2400 single unders. There is a 10 minute cut-off.

followed by,

For time:
1.3 Mile Run carrying DB (30#/20#)

There is a 20 minute cut-off for this run.

Post time for both workouts to comments.











(photo courtesy of Ken Pishna and MMA Weekly)

WOD
Team Tryouts Day 2

Post results to comments.



















Affiliate Team Tryout - Workouts and Results
Event # 1
The Double Under WOD (15 minute cut-off)
For time:
300 Double Unders

Guys Results:
1. Mike McDermott - 5:08
2. Paul Audi - 5:10
3. Nate Hansen - 6:08
4. Kyle Kasperbauer - 6:39
5. Brandon Berry - 8:50
6. Neil Wattier - 8:55
7. Brian Christiansen - 9:06
8. Nick Patrick - 247 double unders
9. Greg O' Kief - 200 double unders
10. Mike O' Hanlon - 179 double unders
11. Steve Filips - 106 double unders

Gals Results:
1. Megan McNamara - 3:44
2. Addi Kahrs - 5:44
3. Stacie Tovar - 5:48
4. Shelley Buchholz - 7:18
5. Reba Wattier - 7:39
6. Crystal Frausto - 8:28
7. Kat Anderson - 9:12
8. Danielle Baker - 9:42
9. Megan Guthmiller - 241 double unders
10. Lindsey Herrera - 212 double unders

Event #2
Max Effort(s) WOD (30 minute cut-off)
Find your 1RM in both the Dead-lift and Press

Guys Results:
1. Neil Wattier - 646 Total (457/189)
2. Kyle Kasperbauer - 624 Total (440/184)
3. Paul Audi - 597 Total (457/140)
4. Mike McDermott - 575 Total (401/174)
5. Brandon Berry - 565 Total (401/164)
6. Nick Patrick - 563 Total (418/145)
7. Greg O' Kief - 504 Total (372/132)
8. Mike O' Hanlon - 502 Total (328/174)
9. Steve Filips - 483 Total (328/155)
10. Nate Hansen - 475 Total (328/147)
11. Brian Christiansen - 418 Total (308/110)

Gals Results:
1. Shelley Buchholz - 433 Total (329/104)
2. Kat Anderson - 428 Total (319/109)
3. Stacie Tovar - 411 Total (307/104)
4. Megan McNamara - 399 Total (285/114)
5. Addi Kahrs - 396 Total (297/99)
6. Megan Guthmiller - 389 Total (275/114)
6. Reba Wattier - 389 Total (302/87)
8. Lindsey Herrera - 362 Total (275/87)
9. Danielle Baker - 348 Total (275/73)
10 Crystal Frausto - 324 Total (256/68)

Event #3
The Gassy Couple WOD (15 minute cut-off)
21-15-9 reps for time of:
Squat Clean Thrusters (115/77)
Burpees

Guys Results:
1. Kyle Kasperbauer - 8:40
2. Nick Patrick - 10:18
3. Mike McDermott - 10:53
4. Paul Audi - 11:36
5. Brandon Berry - 12:23
6. Neil Wattier - 12:30
7. Mike O' Hanlon - 12:51
8. Nate Hansen - 13:21
9. Steve Filips - Through 7 squat clean thrusters of last round
10. Greg O' Kief - Through 1 squat clean thruster of last round

Gals Results:
1. Stacie Tovar - 9:36
2. Megan McNamara - 10:10
3. Addi Kahrs - 10:14
4. Shelley Buchholz - 11:08
5. Megan Guthmiller - 12:08
6. Lindsey Herrera - 12:54
7. Danielle Baker - 14:47
8. Kat Anderson - Through 5 burpees of the last round
9. Crystal Frausto - Through 8 burpees of round of 15
10. Reba Wattier - DNS Workout

Event #4
Carry WOD (15 minute cut-off)
For time:
1.3 Mile Run Carrying a DB (30#/20#)

Guys Results:
1. Mike McDermott - 10:02
2. Nate Hansen - 10:09
3. Nick Patrick - 10:44
4. Neil Wattier - 11:38
5. Paul Audi - 11:46
6. Steve Filips - 12:05
7. Greg O' Kief - 12:39
8. Brandon Berry - DNF
9. Dave LeClaire - DNF

Gals Results:
1. Reba Wattier - 11:29
2. Addi Kahrs - 11:54
3. Shelley Buchholz - 12:08
4. Kat Anderson - 12:10
5. Megan Guthmiller - 12:31
6. Megan McNamara - 12:38
7. Danielle Baker - 13:20
8. Crystal Frausto - 13:54

Event #5
The Brad Pitt WOD (8 minutes)
As Many Reps As Possible in 8 minutes of:
Snatch (132#/87#)

Guys Results:
1. Neil Wattier - 33 reps
2. Mike McDermott - 28 reps
3. Nick Patrick - 23 reps
4. Paul Audi - 17 reps
5. Steve Filips - 14 reps
5. Dave LeClaire - 14 reps
7. Nate Hansen - 13 reps
8. Greg O' Kief - 0 reps
9. Brandon Berry - DNS workout

Gals Results:
1. Megan McNamara - 34 reps
2. Addi Kahrs - 31 reps
3. Megan Guthmiller - 29 reps
4. Shelley Buchholz - 19 reps
5. Reba Wattier - 17 reps
6. Kat Anderson - 14 reps
7. Danielle Baker - 19 reps (68 pounds)
8. Crystal Frausto - 13 reps (68 pounds)

Event #6
Chippin' Wood WOD (23 minute cut-off)
For time:
25 Wall Balls (20#/14#)
25 Box Jumps (24"/20")
50 yards KB Farmer's Carry (2-2 pood/2-1.5 pood)
25 DB Push Press (50#/35#)
25 Chest to Bar Pull ups
50 yards OH Walking Lunge (44# plate/22# plate)
25 KB Swings (2 pood/1.5 pood)
25/12 Ring Dips
5/3 Rope Climbs (guys from seated position)
200 meter run, finish at Enterprise (44# plate/22# plate)

Guys Results:
1. Nate Hansen - 17:46
2. Nick Patrick - 17:59
3. Neil Wattier - 19:41
4. Mike McDermott - 20:21
5. Paul Audi - 3 Rope Climbs
6. Greg O' Kief - 1 Rope Climb
7. Steve Filips - 0 Rope Climbs
8. Dave LeClaire - Finished swings
9. Brandon Berry - DNS workout

Gals Results:
1. Addi Kahrs - 14:27
2. Kat Anderson - 18:49
3. Reba Wattier - 18:57
4. Megan Guthmiller - 20:54
5. Danielle Baker - 21:44
6. Crystal Frausto - DNF as Rx'd
7. Shelley Buchholz - DNF scaled
8. Megan McNamara - DNF scaled

Overall Results: (Each event - 100 for 1st, 95 for 2nd, 90 for 3rd, 89 for 4th, 88 for 5th, etc)
Guys:
1. Mike McDermott - 566 Points
2. Neil Wattier - 560.5 Points
3. Nick Patrick - 547.5 Points
4. Nate Hansen - 547 Points
5. Paul Audi - 540.5 Points
6. Steve Filips - 515 Points
7. Greg O' Kief - 514.5 Points
8. Brandon Berry - 352.5 Points
9. Kyle Kasperbauer - 295.5 Points
10. Mike O' Hanlon - 264 Points

Gals:
1. Addi Kahrs - 563.5 Points
2. Megan McNamara - 556 Points
3. Shelley Buchholz - 543 Points
4. Kat Anderson - 537 Points
5. Megan Guthmiller - 526 Points
6. Danielle Baker - 515 Points
7. Crystal Frausto - 512.5 Points
8. Reba Wattier - 455 Points
9. Stacie Tovar - 284.5 Points
10. Lindsey Herrera - 257 Points


As of right now, your CFO Affliate Team that will compete in Denver is:
1. Mike McDermott
2. Neil Wattier
3. Nick Patrick
4. Addi Kahrs (qualified individually)
5. Megan McNamara (qualified individually)
6. Shelley Buchholz (qualified individually)

Alternates:
1. Nate Hansen
2. Kat Anderson

Those that have qualified to compete individually, will have until Sunday, March 27th, to notify Joe and myself whether they will compete individually or on the affiliate team. If they choose to compete individually, the spots will then move on to those next in line.

WOD
Affiliate Team Tryouts

Read Below for Schedule of Events

(see if you can figure out workouts and post to comments.)

















Here is the schedule of events for this weekends affiliate cup team tryouts.

Guys and gals will workout alongside each other and be placed in order of finish of each other for workout purposes only. This is relevant when there are heats. You may or may not have a combination of both guys and gals in any of the heats. As each event is completed, those holding up the back spots will go first, middle of the pack next, etc.

Day 1
8AM to 8:10AM - Bonus Points Event

8:10AM to 8:20AM - Event 1 - "Double Under" WOD (10 minute cut-off, public can workout with)

8:20AM to 8:35AM - Rest Intermission

8:35AM to 9:05AM - Event 2 - "Max Effort(s)" WOD (30 minute cut-off)

9:05AM to 9:20AM - Rest Intermission

9:20AM - Event 3 - "The Gassy Couple" (15 minute cut-off)
9:20AM to 9:35AM - Heat 1 - Those in 16th through 20th place after two events
9:40AM to 9:55AM - Heat 2 - Those in 11th through 15th place after two events
10AM to 10:15AM - Heat 3 - Those in 6th through 10th place after two events
10:20AM to 10:35AM - Heat 4 - The top 5 after two events

10:40AM to 12PM - Open Gym

Day 2
9:30AM to 9:45AM - Event 4 - "Carry" WOD (15 minute cut-off, public can workout with)

9:45AM to 10AM - Rest Intermission

10AM - Event 5 - "The Brad Pitt" WOD (8 minute cut-off)
10AM to 10:08AM - Heat 1
10:10AM to 10:18AM - Heat 2
10:20AM to 10:28AM - Heat 3
10:30AM to 10:38AM - Heat 4

10:40AM to 10:55AM - Rest Intermission

10:55AM - Event 6 - "Chippin' Wood" (20 minute cut-off)
10:55AM to 11:15AM - Heat 1
11:10AM to 11:30AM - Heat 2
11:25AM to 11:45AM - Heat 3
11:40AM to 12PM - Heat 4

12PM to 1PM - Open Gym

If there are any questions please feel free to ask through comments. This is going to be a fun event both to compete in and to watch. The workouts are fun and not overly body destroying. I hope a lot of you that aren't competing come out to watch as it will only make it more enjoyable for everyone. Bring breakfast, coffee, beer (if that's you), and voices and cheer your mfin a**es off.

A reminder to all that are interested in competing. You will be required to to at least complete one day's worth of workouts in order to qualify for the opportunity to compete for our affiliate team post Denver.

This means that if you decide to do the individual competition at regionals and then do not make the cut, you must compete this weekend in at least 3 of the workouts in order to be able to do the gym team tryouts after regionals, should we qualify a team at regionals for the CrossFit Games.

If you are interested in competing for the team that will vie for a games spot at regionals you must complete all 6 workouts and be in the top 3 guys or top 3 gals at the conclusion of the sixth workout. (or if one of the top 3 decides to compete individually then the next place finisher moves up).

If there is any confusion, please email me or post to comments and I will do my best to clear things up.

As of now the competitors are:
Gals
Reba Wattier
Crystal Frausto
Danielle Baker
Addi Kahrs
Stacie Tovar
Kat Anderson
Megan Guthmiller
Megan McNamara
Shelley Buchholz
Lindsey Herrera

Guys
Steve Filips
Nate Hansen
Neil Wattier
Paul Audi
Jake Hinkle
Nick Patrick
Brian Christiansen
Greg O'Kief
Brandon Berry

WOD
"Double Down" (SoCal Sect. #2)

Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups

Part 2
For time:
30 Below the Knee Hang Squat Snatches (74/43lbs)
30 Chest-to-Bar Pull-ups
750m Row

This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts.

Post score to comments.
















Gina Petersen hitting full range on her push ups. Going all the way to the floor (mid-line intact) is the only real push up.

WOD
Rest Day



















In Dave Paladino's own words, "Here is a pic of me on the great wall doing a handstand. My form is actually getting better. I am in Beijing China this week to teach a class to Chinese CEOs on ethics in management."

Reminder that there are no Saturday classes this weekend. We will be hosting a try out for our CFO team that will represent us in Denver. You are encouraged to come out and cheer on our competitors. We will have at least 6 guys and 9 gals competing. I'm sure they would love a cheering section.

The workouts begin at 8AM and will go until completed. I am hoping to get them all in by noon. We will also be holding the second half of the tryouts on Sunday morning, starting again at 8AM and going until done.

We will have open gym for those that want to get a workout in immediately following the competition.

WOD
As many rounds as possible in 15 minutes of:
400 meter run
15 Box Jumps (36"/30")

Post rounds and fractions of rounds to comments.













The Spring LEANing challenge starts today. You are on your way to learning a lot about yourself. Start off with a super breakfast and logging that first meal. Put yourself in good situations and avoid those that can lead you off track. If you do derail, get back on the saddle and keep working towards those goals you desire. You will love the new you as long as you commit to yourself. Good luck.

WOD
10 rounds of:
1 minute of handstand holds
1 minute of kettle bell swings (1.5/1 pood)

You will get 15 seconds between to change exercises. Your score will be the number of total swings as well as number of full minutes in a handstand. You may only count a round of handstands if you were able to stay in the handstand for the entire minute, from beep to beep. Come down once or have trouble getting into the handstand and the entire minute is lost.

Post total swing reps and number of completed handstand rounds to comments.














6am'er Dave LeClaire in Oahu. The glare of the sun is sorely missed in these parts.

WOD
3 rounds for time of (courtesy of CrossFit Football):
15 Thrusters, 132#/93#
15 Ball Slams, 20#/16#
15 Burpees
15 Double Unders

Ya ended the week with burpees, ya start the week with burpees. Eighteen minute cut-off for this workout.

Post time to comments.



















arrgghh...... (ha-ha)

WOD
Rest Day















Katie Mo posing with team "they may take our lives but they will never take our freedom"

WOD
For time:
3 rounds for time of:
30 Push Press, 98#/63#
12/7 Strict Pull ups (must touch throat)
Walking Lunges, 30 Total Steps

Post time to comments.















Those that made it to the St. Patty's Day workout last night, hope you made it home safe and the hangover isn't too bad. Thanks for a great night guys. You mean the world to this gym.

Thanks to the raffle tickets you guys bought, we are going to replace the rest of the old men's barbells and three of the women's barbells. Thank you so much for your generosity.

WOD
St. Patty's Day WOD (night group will entail beer drinking)
In teams of 4, complete:
200 Air Squats
400 Burpees
200 Air Squats

Only one person can be working at one time and will go in the following fashion: The first person does 50 Air Squats, the second person does 50 air squats, the third person does his/her 50 air squats, the fourth person does 50 air squats, then it comes back to the first person where they would do 25 burpees and so on until all 400 burpees are done. You would then repeat the 50 air squats for everyone to finish the workout.

If you only have 3 people on a team, the reps drop to 150 air squats, 300 burpees, and 150 air squats. If it's only 2 people on a team, it drops to 100, 200, and 100 and so on.

Post time to comments.
















The shirts are in. Please remember to bring your team's entry fee along with your canned goods and try and be at the gym as early as 6:30PM.

Thanks for your cooperation.

WOD
Broken, Dead Man's Row
(South Texas Sectional, modified)
In 3 minutes, complete:
500 meter row + Max Reps Dead-lift (275#/185#)
*******
Rest 4 minutes (or less/more if needed to fit class in hour)
*******
In 6 minutes, complete:
1000 meter row + Max Reps Dead-lift (275#/185#)
*******
Rest 7 minutes (or less/more if needed to fit class in hour)
*******
In 3 minutes, complete:
500 meter row + Max Reps Dead-lift (275#/185#)
*******
Score = Cumulative Row time (in seconds) - (total reps x 5 seconds)

Post score (in seconds) to comments (it may be a negative number)












Derek Y is with the Precision group and one of the few that has stuck it out for the long haul.

You can tell a lot about a person in the face of struggle. CrossFit tends to put things in front of us that sometimes ask us to show our real self. Even if that is in front of other people. Some things scare us and/or some things may cause us to look, for lack of a better word, dumb (at least that's the way we feel we look) but to look all that in the face and embrace it day after day says a lot about you.

We may not all be as strong as we want to be and we may not all be the most technically efficient but we are all on the same level in this gym. We don't give up. We figure out a way to get through the best way we know how, head first and with a lot of heart and effort. These are the people I want on my team, whether that is going to battle, playing sports, or working for, under, or alongside in the business world. It's easy to give up. It's not easy to admit to your weaknesses in the light of trying to eliminate them.

For that, I applaud you Derek Y., Dan P., Bryan B., Kevin J., Todd W. (all Precision employees who stuck it out) and every one else that works out in this gym. Keep up the admirable effort.

WOD
Rest Day



















Mike Wesack has been with us a little over a month and in that time there have been a lot of changes. If you get the chance, ask him. He's changed the way he eats, he CrossFits, and he has lost a good amount of body weight. He's a new person and on his way to being one heck of a crossfitter. It's good to have you on board Mike.

WOD
As many rounds in 15 minutes of:
5 Over Box Jumps, 20 inch box
10/6 Chest to Bar Pull ups
50 Single Unders

For box jumps, you can approach jump if you need to. If you can not jump over the box, your first scale is to jump onto a 24 inch box. Guys do 10 C2B pull ups and gals do 6.

Post rounds completed to comments.



















Nate has only been with us for a couple of weeks and already he is starting to leave his mark. A cool addition to the gym.

WOD
Hang Squat Snatch - 3, 3, (3 reps) x 2 sets (same weight)

utilize 2 or 3 warm-up sets prior to attacking your work sets. These are to be performed with a solid weight for 3 reps, a good size jump for 3 reps, and finally another good size jump in weight that is challenging for 2 sets of 3 reps. Rest adequately between sets.

followed by,

3 rounds for time of:
50 meter sprint (82 feet there and back)
10 Burpees
7 Power Snatches (132#/87#)

Post snatch weights and met-con time to comments.














Paul Antoniak hitting the sit ups.

WOD
Clean & Jerk (split) - 60% x 3, 67.5% x 3, (77.5% x 3) x 2
Low Bar Back Squat - 60% x 5, 67.5% x 5, 77.5% x AMRAP

followed by,

3 rounds for max reps of:
3 minutes of Wall Ball, 20#/14# (10ft target or higher)
1.5 minutes rest

Post C&J weights, back squat weights and final set reps, and max reps from met-con.














Sara F doing some 1-arm barbell snatches.

WOD
Rest Day

9AM will be a team based WOD












Megan McNamara climbing ropes for the first time, I believe. This gal is PR'ing every day. Getting stronger and better. She will be a force to be reckoned with come regionals.

WOD
CFO Combine

Event 1:
Vertical Jump - 3 attempts

Event 2:
Broad Jump - 3 attempts

Event 3:
Shuttle Run (5-10-5) - 3 attempts

Event 4:
Max Reps Bench Press - 1 attempt
Weights rx'd - Guys: 186 (scaled: 132) / Gals: 115 (scaled: 77)

Event 5:
200 meter run - 1 attempt

The NFL combine was just held recently and I thought we could do a little of our own athlete testing. Maybe sometime down the road, we can test again. If you don't know what one of these events are, you can pay a visit to the NFL scouting combine webpage for a video demonstration.

Post results from each event to comments.



















Scott Wattenhofer posing. This guy is behind all the cool pictures.

WOD
10 rounds for time of:
3 Overhead Squats, body-weight (no rack)
5 Ring Dips (guys, no kipping)
7 Knees to Elbow

If you aren't able to go with body-weight, your scaling system is as follows, with no in between weights:
A. 90% of bw
B. 80% of bw
C. 70% of bw
D. 60% of bw

For dips, ladies may kip but the guys must go strict with both groups having their arms touch the rings at the bottom and full lock-out with the rings turned slightly out at the top (palms forward). If you can not do ring dips, you will substitute push ups with the feet elevated by two red bumpers. Scale from there.

For knees to elbows, the only options available to you on the bar, other than actually touching your knees to your elbows, are knees to armpit or higher. If this is out of your capabilities, you will practice a seated knees to chest where your legs or shoulders never touch the ground at extension.

You may kip the KTEs but a rep will only count if your hips rise noticeably. The crease of your hip should point behind you and not towards the ceiling when the knees touch your elbows.

Post time to comments.












Touching some ceiling.

WOD
For time, broken up any way you want:
10 Cleans, 176#/121#
Farmer's Carry, 200 meters (1.5/1 pood each hand)
50 Dead-lifts, 264#/175#
and 2000 meters running

Here's the lowdown, you can start with any exercise, end with any exercise, break up the reps of any exercise, to your liking. You just have to finish the work.

You only get one bar along with 4 yellow bumpers and 2 blue bumpers if you are a guy and and 2 blue bumpers and two green bumpers if you are a gal. Of course, this is if you are going prescribed. (Other combination's are allowed if we run out of certain colors.)

With the farmer's carry, you may not run, only walk, to the line that crosses the flag pole. For the run, you may utilize 200's, 400's, 600's, 800's, 1600, the whole 2000 meters at once, or any combination of these. Cleans can be power, squat, split, or you can even pick it up and curl it if you want although I wouldn't recommend it. You must keep the arms fully extended for every rep of the dead-lift but you may drop it from the standing position as needed.

There is a 30 minute cut-off for this workout. 5AM and 6AM classes, only, are allowed to row instead of run if it is too cold out.

Post time to comments. Please wait until after the 6:30PM class to post how you broke up the workout.



















Jess Jenkins leaps tall buildings with a single bound. Bad-ass girl.

WOD
Rest Day













(click to enlarge)

Megan, Cody, Adam, Ellie, and Mike at yesterday's 4:30 class.

WOD
Turkish Get ups

Find the heaviest load you can successfully TGU with each arm. Whatever you can lift with your strongest side might be cool but it will only count if you can do it with your weak side as well. The reps will only count if you can also bring it back down to the starting position. You have 15 minutes to play.

You can use kettle bells, dumbbells, barbells, or people.

followed by,

As many rope climbs as possible in 5 minutes

The standard is from butt to ceiling with no legs for guys and from a standing position, legs allowed, for gals. You are allowed to jump down, as the ascent is what counts but be careful doing so.

If this is your first time or you will not get more than a few climbs in the 5 minutes, a couple of ropes will be set aside for you to practice for next time. I suggest long socks and pants.

Post TGU load and max rope climbs to comments.












Please welcome Mark Carlson. He has only been with us for a short time but is already having the time of his life.