HOMEWORK!

Once again, we apologize for the crazy week. However, no excuses! You have two homework assignments. Sometime between now and Friday, you need to do both of the following:

WOD 1~
Run a 5k OR set your timer and run for 30min.

WOD 2~
AMRP20
5 push ups
10 sit ups
15 squats

Post your times or just post that you completed them to comments. We will see you again on Friday, June 4th! Be ready!!!!!!!!!!! Thanks again for your understanding. It is greatly appreciated.

No Class Today!

Happy Memorial Day!

There will be no class today, as a group of us are heading to Crossfit Bulldog in Chicago to participate in the Trevor E'Winn Memorial Day Challenge! We are looking forward to seeing our Illinois friends again and partaking in such a great cause. Below are the details of the event if you are interested. Enjoy but be ready for Friday!

http://www.facebook.com/event.php?eid=315922112658

SWEAT ANGELS!

WOD~ "A mini me Kelly"

3 rounds:

400m run

30 box jump

30 wall balls

A regular Kelly consists of 5 rounds.

Post time to comments.

WOD~

AMRP20

5 DL

5 HPC

5 FS

5 PP

5 BS

Compare to 3/1/2010

Post rounds to comments.

Monthly goals!

How close are you getting towards reaching your May goal?

Many times I kind of snicker at all this goal setting stuff. When people ask, "What are your goals?" it seems like whoever can list the most goals wins. When in reality, all they are doing is telling all the things they want to do but may not achieve. These are more like dreams rather than goals.

Goals are "wants". Don’t get me wrong, so are dreams. However, goals are more specific. Nobody is to say that dreams cannot be met. However, they are not met in a blink of the eye. Rather, it takes numerous tiny progressive steps towards that dream in order to reach it. These progressive steps are your goals. And, you want to make sure that each stepping stone is obtainable. For example, to increase your deadlift by 10lbs in one month IS an obtainable goal. To be able to lift 450 lbs when right now you can only lift 300lbs, is simply not obtainable in a one month time frame. Baby steps! We need to focus on tiny gains and celebrate those victories.

I know in the evening class we have had numerous people reach their goals for the month of April. These are some great accomplishments! FAN-FLIPPING-TABULOUS! We are so proud of all of you! We just need to keep pecking away. If you don’t achieve it this month, no giving up! It will come! We will get there together, so just keep plugging away. We are here for you!

Remember goals are the stepping stones towards making our dreams a reality! J It just takes dedication, motivation, and time. Baby steps!

WOD~ "Diane"

21-15-9

DL (225/185#)

Handstand push ups

Post time and weight to comments.

Why all the hate?????

So I decide to be part of the group and join them in a brutal squat clean wod. Kind of me to share in there pain, isn't it? And guess what they in turn do to me....they turn on me!!!! So, so much hate surrounding my choice of socks.... it's about practicality people. Therefore, I am declaring it knee sock Friday! Come dressed to today's wod in your best pair of knee socks! Don't have any? Just grab some black dress socks and hike them up, that'll do! :) (Just ask Brett how, he is pretty good at that, along with the pant rolling from the 80s!)

WOD~ "Crossfit Total"
1 rep Back squat
1 rep Shoulder Press
1 rep Deadlift

You get 3 attempts towards your 1 rep max for each of the movements. There must be no form break. Form and safety before numbers and egos!

Post each of the highest score, along with the total to comments. (EX: 205/ 90/ 260 = 555)

THE CHIEF

WOD~ "The Chief"

Max rounds in 3 minutes of:

3 power cleans

6 push ups

9 squats

Rest 1 minute.

Repeat for a total of 5 cycles.

* Compare to January 20th*

Post total rounds completed and weight to comments.

PULL UP CHALLENGE!

10 rounds:
1 min on
1 min off

Then...
Tabata sit ups

Can you beat your last challenge number?
Post total count to comments.

The many faces of Telly

Focused, Happy (kind of), Angry (grrrrr.....)

WOD~

Deadlift 3x3

Then.....

Alternating Tabata of:

Deadlift (225#/155#)

Burpees

8 intervals of each

Post weight and DL/Burpee count to comments.

WOD~ 3 Rounds

200 m run

20 Squat Cleans (135/95#)

Post time and weights to comments.

Notice Becky's form. Shoulders are slightly in front of the bar, chest is up, weight is in the heels, and the extensions look fab at 5 AM! Loving it sexy lady!

WOD~ 5 rounds

10 true push ups

10 ring dips

20 sit ups (weighted)

Compare to 2/10.

Post time and weights to comment.

Happy Birthday Nick!

To celebrate Nick's 20th birthday, we met up and did a weighted Murph! A mile run, 100 pullups, 200 push ups, 300 squats, 1 mile run (again) all with a weighted vest on. What a way to celebrate a milestone. Happy 20th Nick!

WOD~ KB Ladder.... It's baaaaacccckkkkkk!

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

KB Swings (2 pood / 1.5 pood)

KB SDHP

Push ups

Post time and weight to comments.

GOAL!

Many goals were met this month! YAHOO! Irene gets her unassisted pull up, Gary reaches 4 pull ups in a row, Stacey has 10, Mike has 10 consecutive push ups, Nick ran 3 miles in 21 minutes and Tai made it to Crossfit after a day of drinking. :) Nice job to all!

If you didn't reach yours, like me, no worries! We are progressing and getting closer! Maintain the same goal and try to beat it in May. Goals help us challenge ourselves and push ourselves even harder to obtain those difficult skills.

WOD~"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the LEAST number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score. (row, squat, pull up, push up, sit up = total) Ex: 10, 22, 9, 15, 15 = 71

Fractured Fran

WOD~ "Fractured Fran"
5 rounds:
9 thrusters (95/65#)
9 pull ups
1 minute rest between rounds

Post total time along with weight to comments.