Thank God It's Saturday!

Quote of the Day:

"No student ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required, that determines the greatness of ultimate distinction."

- Charles Kendall Adams

Looking Better Naked Challenge

Team's of 3

 (what else, right?)

To Do List:

*Each member of each time will need to complete each task assigned

Back Squat

5x5

*pick a heavy weight (75-80% 1 RM)

400m Run

*old route (i.e. up hill)

Deadlift

5x5

*pick a heavy weight (75-80% 1RM)

15 Pull-ups (CTB)

The workout today will be a 5 round workout.  Each member will complete 1 set of: Back Squat, 400m run, Deadlift, pull-ups, and then proceed to their 2nd set and so forth.

Kids and Weightlifting

2/16/10

Strength

SDLHP

5x5

Metcon

100 Double Unders

*increase weight per round

Kids and Weightlifting Part I
by Jeff Martin

The statement “it is not safe for kids to lift weights” is
often said with authority and rarely challenged.

Dumbbell Lunges

2/4/10

10 KB Swings

5 HSPU

7 Burpee’s

AMRAP 18 minutes

Three Variations of Dumbbell Lunges
by Michael Rutherford

"While squats are a heavily practiced movement with my clients, we also incorporate unilateral, contralateral single-leg support movements in the form of variation on the weighted lunge. This set of exercises serve a couple purposes."

Attention: All CrossFitters

Starting February 26th thru 28th, the US NorthWest CrossFit Sectional  will be going on in Monroe, Wa.  The man in charge, a.k.a. Jesse Ward of CrossFit Lynnwood is looking for peole who would like to help set-up, tear down, etc.  If this sounds like something you would be interested in then email Jesse Ward at jesse@localsgym.com and put in the subject: "Dude I can help on (fill in the date or dates)"

Much Love,

Coach Scott