Rest Day

Monday September 6th - No Class

Saturday September 25th - No Class

For time:

100 Double Unders

5 Rounds of Cindy

75 Double Unders

4 Rounds of Cindy

50 Double Unders

3 Rounds of Cindy

25 Double Unders

2 Rounds of Cindy

Schedule: No classes this coming Monday, Labor Day.

Are you keeping up with Mobility WOD?

Srikant and Inish doing a kettlebell workout

Open Gym for members 4PM-5:30PM

Ryan vs. Diane:

Back Squat 80% x 5 x 5

then, 15, 12, and 9 reps for time of:

heavy dumbbell thruster

kettlebell swing

Compare to 13 October 2009

Early morning Diane:

4 x 400m - 2 minute recoveries

then, assistance work.

Good results with "Diane," yesterday. Highlights: Leah went up in weight on deadlifts, and down in time! Inish decreased assistance on handstand push ups, increased the reps, and also dropped some time! And here is Cody taking on the workout as Rx:

Kipping Clinic

then, "Diane"

21, 15, and 9 reps for time of:

Deadlift 225lbs

Handstand push-ups

Compare to 17 March 2010

Videos: Dizzy Diane, Pat and Annie do Diane, Roaming Diane,CrossFit Kids do Diane

You need to know this terminology! Hang refers to the start position of a lift, it is hanging from your arms instead of starting on the ground. Power refers to the finish position, you catch it with your hips above your knees. Thank you to Catalyst Athletics for the following videos. Watch them and learn the names of the different lifts. It's important:

Clean

Snatch

Hang Clean 

Hang Snatch 

Power Clean 

Power Snatch 

Hang Power Clean 

Hang Power Snatch 

Push Press 

Push Jerk 

Split Jerk 

Niklas knocking out some KB cleans:

Snatch 80% x 1 x 8 

Clean and Jerk 80% x 1 x 8

Schedule: 5:30PM classes on Mondays and Tuesdays now.

We're going to be doing a lot of running for the next 3 weeks. Remember, you can substitute rowing, or prowler pushes for the running. Here's Melissa pushing the prowler:

Rest Day

Remember to keep your rest day an active rest day. Go for an easy bike ride or a short hike. Work on your mobility. Roll out for 20 minutes. Check out MobilityWOD for ideas.

Tuesday August 31st - 5:30 classes on Tuesday start up!

Monday September 6th - No Class

Saturday September 25th - No Class

Dashing:

3 rounds for time of:

800m run

30 ring rows

Rest 1 minute

P.J. and Jim making stretching look rad:

Open Gym for members. Extended hours this week: 4:00PM - 6:30PM. 

Come make up a workout you missed earlier in the week! 

Fun! Wendy dirt biking in Colorado: