Thursday

Stacey and Staci getting work done!

WOD Schedule

6am, 7am, 12pm, 5pm, 6pm

9:30am CLASS CANCELED

Yoga

7pm

WOD

8 x 150m sprints 

Full recovery between rounds

4 Rounds

Renegade Row 5L/5R

Swing 5L/5R

Weighted Sit-up 5L/5R

High Pulls 5L/5R

Read:

Really? A Deadlift competitor at 70 years old? How and why to pursue your unrealistic athletic goals according to Tim Ferriss.

Watch: 

Gatorade is following 14 potential NFL rookies on their journey to the pros. Below is Everything to Prove: Episode 8 about Husky, Jake Locker. We get a sneak peak at training, diet, and life challenges. Sidenote: If you want the most up to date lockout info, check out: http://www.nfllockout.com/

Thursday

Kelsey getting ready to do box jumps


WOD Schedule
6am, 10am, 1pm, 5pm, 6pm

CrossFit Essentials
Registration OPEN, Sign Up Today!
*first come, first served

21-15-9

KB Swing

Sit-ups

KB High Pull

*Whatever KB you choose to swing is the KB you will high pull
*Single arm KB swings

"Human Overhead Tutorial" with Team Again Faster - video [wmv] [mov]
Who wants to try this? 

Monday

Strength

Deadlift

5-5-5-5

Metcon

150 KB swings

October Burpee Challenge

26

Are You Strong Enought?

 Quote of the Day
"Love your body and make it hate you!"

Strength-Week 4

 (Deloading)

Back Squat
#1 set 5 reps @ 40% 1 RM

#2 set 5 reps @ 50% 1 RM

#3 set 5 rep @ 60% 1 RM

Metcon-

30 Wall Ball, #20/#12

30 Ground to Overhead, #95/#65

30 KB Swing, 1.5/1 pood

30 Overhead Squats, #95/#65

30 Burpees

Strong Enought?

by Mark Rippetoe

We are all in need of strength, without strength we are weak and eventually are lacking in an area of life.  One reason why we started the Wendler 5/3/1 program was to focus on each of our strengths and help us realize we all need to increase it, while we are working on each of these movements we are also practicing.  One thing to know is that tfor us to get strong we need to lift heavy stuff and to get better with our technique, we need to practice.

Kettlebells Provide a Great Weight Lifting Workout

3/10/10

Complete 3 rounds of:
AMRAP 5 minutes

4 Deadlift, #135/#225

8 Burpees

12 KB Swings, #53/#35

Rest 1:30

Kettlebells Provide a Great Weight Lifting Workout

By Elizabeth Quinn, About.com Guide

Kettlebell Swing

Example

Kids and Weightlifting Part II

2/17/10

"Helen Straight Up"

Run 1200m

63 KB swings (#53/#35)

36 Pull-ups

Kids and Weightlifting Part II
by Jeff Martin