Attention: If you are ordering a Foam Roller please get your money to Hillari ASAP! We will be putting the order in this week!

The nooners gettin their Med Ball Cleans on!

WOD

In teams of 4 or 5 complete as many rounds and reps as possible in 30 minutes of:
“Follow the Leader”
18- Row (calories)
15- Kettlebell Swings (53/35)
12- Abmat Sit-ups
9- Push Press (75/55)
6- Dumbbell Burpees (30/20)
*One member of your team starts on the rower, when he/she finishes they move on to KB swings and team member #2 jumps on the rower. The idea of the workout is to keep moving because you don’t want to log jam your team. No members are allowed to pass. Rest is rewarded by moving quick through your station and cheering on the team member ahead of you.

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“Respect is something you lose once in life, and then you pay your whole life to earn it back.”

Happy Birthday Sean D, Brock, Kaitlyn, and Ashley! Post Birthday wishes to comments.

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Attention: We will be running a regular Friday evening schedule today! 4:00, 5:00, and 6:00!

Benchmark WOD

“Nancy”
Compare to 1/3/12
5 rounds for time:
400 meter run
15 overhead Squats 95/65

“What the 2012 CrossFit Open Workouts Have Meant to the Everyday Athlete” from Breaking Muscle.

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“Even if you’re on the right track, you’ll get run over if you just sit there.”

~Will Rogers

We want to say goodbye and good luck to Taylor who moved to Austin for work, and Greg who will be gone for the next few months climbing Mount Everest! If you would like to follow Greg’s journey he has a blog that he will be updating regularly! www.himex.com. Post well wishes to comments! 

Vanessa, Jennifer, and Diane working on their L-Sits first thing at 6:00 in the morning!

WOD

Skill Practice:
Kettlebell Swing
Then:
“Kettlebell Work”
3 Rounds for time of:
20 Kettlebell Swings 1.5/1 pood
20 Sumo Deadlift High Pulls 1.5/1 pood
20 Box Step-Ups with Kettlebell 1.5/1 pood
10 Kettlebell Push Presses each side 1.5/1 pood

Watch this video to help improve your Kettlebell Swing!

“Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny.”
—Lao-Tze

Happy Birthday (yesterday) Preston! Post Birthday wishes to comments.
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Attention: The Olympic lifting class is over, so the 7:00pm WOD is a go tonight!

Zach is making sure to get full depth on his front squats!

WOD

Skill practice:
L-Sit holds
Then 4 rounds for reps:
Max Rep Bench Press @ 65% of 1 RM
30 Double Unders

Check out this video by K-Star,  Setting the shoulder for bench

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing, and appreciating what we do have.”
– Unknown

Happy Birthday Lauren! Post Birthday wishes to comments.

Lauren worked so hard and did an amazing job on this years CrossFit Games Open!

WOD

Skill Practice:
Med Ball Clean
Then Five rounds for time of:
15 Medicine ball cleans, 20/14 pound ball
15 Wall ball shots, 20/14 pound ball

“We shall never have more time. We have, and have always had, all the time there is. No object is served in waiting until next week or even until to-morrow. Keep going day in and out. Concentrate on something useful. Having decided to achieve a task, achieve it at all costs.”
- Arnold Bennett

Congratulations to everyone that competed in the Open the last 5 weeks! It was so exciting and very inspiring to see everyone pushing themselves so hard for that one WOD every week!

C-DUB is giving it his all to set a PR on his Deadlift!

WOD

Four rounds for time of:
7 Muscle-ups
225/155 pound Deadlift, 15 reps
Walking Lunge, 30 steps
*Scale Muscle-Ups with 14 Pull-Ups and 14 Dips.

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“It doesn’t matter how many times you fail. It doesn’t matter how many times you almost get it right. No one is going to know or care about your failures, and neither should you. All you have to do is learn from them and those around you because… All that matters in business is that you get it right once. Then everyone can tell you how lucky you are.”
- Mark Cuban

Announcement: We will be making another Foam Roller order this week! If you would like one please put your name on the board and specify which size you would like (large $34.00 or small $17.00).

Kathy and Sally are working hard to stay strong through their Dips!

WOD

“Rogue Madness”
25 Minutes
- Each rep is assigned a point value below
- choose from any movement in any order or rep scheme to get as many points as possible
Point value for 1 rep
-1 Air squat
-1 Walking lunge
-1 Push-up
-2 sit up
-2 double Under
-5 Box Jump 24/20
-5 Burpee
-10 Deadlift 225/135
-10 Pull-up
-25 Muscle-up
-25 Handstand push-up
-25 Wall climb
-50 Rope climb
-200 500m run
-1000 1.5 Mile run

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“CrossFit’s hard but it’s fun, it’s finally Spring so let’s open the door and enjoy the Sun!”

~Poem courtesy of Zig and Brad

Attention all athletes competing in the Open: We will be doing the Open WOD at 4:00pm today, there will be no regular 4:00pm or 7:00pm WOD tonight!

Announcement: We will be making another Foam Roller order this week! If you would like one please put your name on the board and specify which size you would like (large $34.00 or small $17.00).

Gina is working hard on her Handstand Push-Ups!

CrossFit Games Open WOD #5

Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

“Efficiency Tips: Pull-ups” with Chris Spealler video [wmv] [mov] [HD mov]

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“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”

~Colin Powell

Happy Birthday Taylor! Post Birthday wishes to comments.

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Announcement: We will be making another Foam Roller order this week! If you would like one please put your name on the board and specify which size you would like (large $34.00 or small $17.00).

The nooners held strong throughout the "Death by 10 Meters"

WOD

Chasing “Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-up
You will run 400 meters at the end of each round!

Watch this video for some tips on Double-Unders.

“Ideas Not Coupled With Action Never Become Bigger Than The Brain Cells They Occupied”

Happy Birthday Josh and Kevin! Post Birthday wishes to comments.

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Announcement: We will be making another Foam Roller order this week! If you would like one please put your name on the board and specify which size you would like (large $34.00 or small $17.00).

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Reminder: There will be NO 7:00pm WOD tonight due to the Olympic lifting clinic.

Kevin is working his way through his Turkish Get -Ups!

WOD

Front Squat:
5.Max reps.3.Max reps.1.Max reps
Then:
“Death by 10 meters”

“Do What You Hate” from Shoreline CrossFit (CT).

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“Aging is not lost youth but a new stage of opportunity and strength.”
~Betty Friedan