-Starting August 6th there will be some minor changes with the schedule.
- Mon/Wed/Fri 8 am open hours will extend till 10 am instead of 9 am.
- Level 1 beginner Olympic lifting classes will be offered in the warehouse space Tuesdays and Thursdays at 5:30 pm – 6:30 pm.
- Level 1 beginner Kettlebell classes will be offered on Tuesdays and Thursdays at 6:30 pm – 7:30 pm as well as an all levels class Saturday at 10 am.
- Mobility classes will be offered on Sundays, times – TBA.
–Any questions or concerns please contact Matt @ [email protected]
T-shirts offered in Black or Gray American Apparel – 25.00
Thermals offered in Black or Gray Canvas – 35.00
Tanks offered in Black Next Level or Bell – 25.00
There will be an order sheet in the retail store specifically for the t-shirts.
A. 5 x 1 – 2 x Hang Squat Snatch (Below the knee) w/90 Sec Rest
B. AFAP
3 Rounds
20 x HSPU “2012 Regionals”
20 x T2B
20 x Power Swings (Stop and Go’s) @ 2 pood /1.5 pood
C. 50 x Hollow rocks
-Post results under comments
Nice footage JG, and video crew (thinking Roo helped too)
So what’s the WOD?
Snatches at 8:00, Rowing at 11:00
5k row – 19:50 (1:07 PR!)
A. worked up to 115 before starting to feel it in my hip and pulled the plug. Got some great advise from Jeremy
B. 23:39 1 ab mat for HSPUs, everything else Rx
First WOD back in a while, tough!!!
14:31 Rx
Oly Lifting: 125# Snatch (5#PR)
WOD: 2 rounds with 1 abmat and 1.5 pood (back seized up, so couldn’t complete last round) 🙁
A. Hang Squat Snatch — 95 lbs.
B. HSPU — Blue Bands, T2B, Power Swings — 1.5 Pood.
C. 150 Russian Swings
Good workout, tough on the shoulders.
WOD — 18:03
WOD 13:07 (lying T2B, Push press with weights and Power Swings- lots of scaling on this one). Hang Snatch 65#, getting better. Need to join the oly class this Fall!
WOD 15.12; Hand stand lowering to floor and holds, knees to elbows on rings, 1 pood kb
WOD : 9:31 with lots of scaling, toes to rings, box push-ups, 1.25 pood KB.
Got some good snatch practice in, focusing on catching in the hole.
WOD : 10:16 scaled and Addison had me do an extra round. 10, 20, 20 13:26 I think.
Good WOD!
A. 95,95,105,115,115
WOD. wall walk ups for HSPU, knees to elbows, 1.5 pood, 13:57
Monday
30 July 2012, 11:27 PM
CrossFit, 6:30 pm class
A. 5 x 1 – 2 x Hang Squat Snatch (Below the knee) w/90 Sec Rest
I practiced here, light bar with a 10lb plate on either side, mostly for balance. Definitely a practice session. More reps than Rx, but it was about balance and getting the feel for it.
B. AFAP
3 Rounds
20 x HSPU “2012 Regionals”
I so comped this one, as usual. HSPUs were from the waist with feet up on a box for two rounds, and half reps, and switched to push presses with blue-taped kettlebells for the last. Did not achieve the level of awesome that Scott did with his kipped HSPUs, not giving up until he’d achieved his last fucking rep. He was #AWESOMESAUCE
20 x T2B
1 set knees to elbows, 2 sets lying leg raises. Clearly need more ab work. As I clearly need more everything work.
20 x Power Swings (Stop and Go’s) @ 2 pood /1.5 pood
Did the blue-taped…think that’s 1 pood.
C. 50 x Hollow rocks
Didn’t do. DID do 2 sets of 10 push presses with blue-taped kettlebells while Scott was doing his hero thing with the HSPU, so I gave myself a virtual bronze star, and then took it away from myself for not doing at least one wall crawl.
Came 30 minutes early, did mobility work…which made me feel awesome, ready to go. Knees are getting better, hips are getting better. I still suck at mobility, which is OK, because I’m working and improving. The 15 burpees in the warmup were done with enthusiasm, and probably the best form to date. Which isn’t saying much.
I was planning to do a few sets of powerlifting after supper tonight, but I was pretty well trashed by CF today. Which is fine; I’m trying to cut BW and fat for the next 6 weeks, and my strategy is CrossFit, CrossFit, CrossFit, and a lean paleo diet.