Tuesday, April 13, 2010

*UPCOMING FOUNDATION COURSE DATES:

Tues/Thurs at 6:30 pm; 4/20, 4/22, 4/27, 4/29, 5/4, 5/11
Tues/Thurs at 7:30 pm; 4/20, 4/22, 4/27, 4/29, 5/4, 5/11

Emily Gallop completing "Death by Thrusters" this past Saturday!

WOD for Tuesday:

Back Squats

5-5-5-5-5

Complete for time:

3 Dumbbell Power Cleans Right Arm (50/35lbs)

3 Dumbbell Power Cleans Left Arm

40 Push-ups

5 Dumbbell Power Cleans Right Arm

5 Dumbbell Power Cleans Left Arm

30 Push-ups

9 Dumbbell Power Cleans Right Arm

9 Dumbbell Power Cleans Left Arm

20 Push-ups

12 Dumbbell Power Cleans Right Arm

12 Dumbbell Power Cleans Left Arm

10 Push-ups

15 Dumbbell Power Cleans Right Arm

15 Dumbbell Power Cleans Left Arm

5 Push-ups

Announcements:  Nice workout last night!  We will be posting affiliate team results by tomorrow!

Monday, April 12, 2010

 Saturday morning affiliate team try-outs- Lamaar and Allison! 

WOD for Monday:

Snatch Practice

Complete the following for time:

60 Double-unders

50 Box Jumps (20")

40 Burpees

30 Pull-ups

20 Ring Dips

10 Snatches (95/65lbs)

Announcements:

Great work to everyone who showed up to Saturdays Affiliate Team Try-Outs.  Today's workout will be the 3rd Try-Out workout.  For those of you who still haven't completed Saturday's two workouts and would like to be considered for the team, please contact Danielle or Ryan.  Make-ups must be completed by Wed.  Workouts #1 and #2 must be completed within 3 hours. 

Results:

Workout #1

3 Attempts in 10 minutes for 2 Rep Max Deadlift

Workout #2- Complete the following for time:

500 m row

5 rounds:

3 Muscle-ups (Women- sub 5 pull-ups)

5 Power Cleans (135/95lbs)

200 m Sprint

500 m row

Ash- 445lbs/21:31 (sub 4 pull-ups and dips)

Allison- 255lbs/16:51 (sub 5 pull-ups)

Lamaar- 345lbs/25:07 (sub 4 pull-up/dips with blue band)

Florian- 325lbs/13:52 Rx'd

Mike-400lbs/12:04 Rx'd

Crystin- 195lbs/13:29 (sub 65lb PC; 5 Blue Band pull-ups)

Jed- 395lbs/13:50 Rx'd

Saturday, April 10, 2010

"Every Rep Counts"- "Don't stop, till your work is done." 

WOD for Saturday:  

"Death by Thrusters" (95/65lbs)

Complete 1 rep on the minute, 2 reps on second minute, 3 reps on third minute....

Tabata Sit-ups (16 rounds)

Friday, April 9, 2010

WOD for Friday:  

"Nicole"

AMRAP- Complete as many rounds as you can in 20 minutes:

Run 400m

Max Rep Pull-ups

Post total number of pull-ups.

5 sets of Max Rep Ring Dips. (Rest 2 minutes in between sets).

Announcements:

AFFILIATE TEAM TRY-OUTS THIS SATURDAY! BE HERE 9AM SHARP TO BEGIN. 

Here is what you can expect should you decide to try-out for the Affiliate Team this Saturday:

1) You will need to commit to completing workouts #1 and #2 within a 3 hour time frame if you are making these up.  Everyone competing will be expected to complete workout #3 on Monday.

2) You will need to be capable of performing multiply workouts in one day.

3) Workouts will place emphasis on well-rounded individuals.

4) The team, as a whole, will need to be capable of performing all CF exercises.

5) Workouts will be unknown until Saturday.

6) All athletes will be scored and ranked, with the top 3 men and 3 women earning a spot on the Affiliate Team.

7) Individuals not ranked in the top three will become alternates.

The goal is to develop the best team possible while having a much fun as possible. If you have any questions, please do not hesitate to ask me and if you are interested, please let me know or post to comments.

If you intend to try-out, but can not make it, please post in comment section by the end of this afternoon.  Make-up workouts must be completed by Wednesday- no exceptions.

Coming Soon....Balance Gym Running Club on Tuesday evenings led by Michael Hall!  On this note, many of you have expressed concerns/interests in fine-tuning your volume of training runs (tempo, sprint works, long distance runs) and crossfit workouts.  We are creating a list of CF Balance Trainees who are training for upcoming races (including triatholons).  Please email Danielle to discuss your training goals, type of race, and specify race date.  This would help us better advise/guide you with your programming!

Thursday, April 8, 2010

Lauren Twohig- Was a Captain on the United States Marine Corps and currently works as a Senior Associate at the American Red Cross, focusing on Emergency Management.  She is heading down to Hati on Wednesday for three weeks.  We will miss her energy that she contributes during her Crossfit workouts and amazing food dishes (that she has provided at barbeques).  Have a safe trip and get back safely!

WOD for Thursday:

Jerks

2-2-2-2

Complete for time:

1000m Row

6 Deadlifts (225/185lbs)

750m Row

9 Deadlifts

500m Row

12 Deadlifts

250m Row

15 Deadlifts

Post time to comments.

Announcements: TRY-OUTS for Affiliate Team THIS SATURDAY (Workout #1 at 9am, Workout #2 at 11am, Workout #3 will be held on Monday) *Details will be on Friday's Blog posting*

Read below details:

The Affiliate competition will be held during our Regionals May 7-9 in Logan, Ohio.  Individuals who just qualified for Sectionals will be competing Sat-Sun, but we also need at least 4 athletes to compete on our Affiliate team, which will take place Fri & Sun. 

Rules (Game site Affiliate Cup post):

At the Regional level, an Affiliate Team must consist of a minimum of four to a maximum of six athletes. The team needs to have a minimum of two men and two women. All members of the team must actively train at the same facility, which does not have to be an official CrossFit affiliate gym.

At the Regional level, all the workouts will be conducted as team workouts with teams of four. Two men and two women will be competing at one time as a team. This will allow team captains or coaches to substitute members prior to an event based on team members' individual strengths and weaknesses.

There is only one team permitted per gym. We recommend having tryouts and competitions within your affiliate to determine your team of four to six athletes. But that is just a recommendation. The team itself qualifies, which means teams that qualify for the Games can make changes to their roster between the Regionals and the Games.

For teams that qualify for the Games, the rules will be slightly different. One key difference is that all teams must send six athletes, three men and three women, to Aromas. A non-participating coach is still optional.

An equal number of team spots and individual spots are allocated to each Regional. For example, if your Regional allocation for individual spots is 4 men and 4 women, there are 8 team spots allocated. Last year's champs, Northwest CrossFit, are prequalified and invited to the Games in Aromas, July 16-18.