Wednesday

Deadhang Pullups:

4x max Effort, 3 minutes of rest.

3 Rounds:

-12 Deadlifts 50% of ME
-24 KB Swings 55/35
-50 Situps

Wednesday

Power Clean:

2-2-2-2 90%

21 Deadlifts 225/155
800m Run
15 Deadlifts
800m Run
9 Deadlifts
800m Run

DT Challengs Finals This Saturday!

Due to the winter down time, please call, email, or use the signup board by the front door to let us know if you're going to be coming in for our 9am classes. There is still going to be a 9am class as long as we know you're coming!

Thursday

Hang Power Snatch:

3-3-3-3

5 Rounds:

-5 Deadlifts 65%-80%
-10 Deadhang Pullups or chinups (add weight each round)
-3 Minutes of rest

Due to the winter down time, please call, email, or use the signup board by the front door to let us know if you're going to be coming in for our 9am classes. There is still going to be a 9am class as long as we know you're coming!

Friday

Snatch Pull:

5-5-5-5 85%

12-9-6-3

-Deadlift (75% of ME)
-Handstand Pushups

Saturday

In teams of 2, with only 1 person working at any given time complete:

-4 Minutes Deadlift #225/#155
-4 Minutes Handstand Pushups
-4 Minutes Thrusters #95/#65
-4 Minutes Pullups

Score by total combined reps per team.

Tuesday

Power Clean + Clean 60%:

5 Sets

5 Rounds:

-9 Ring Dips
-12 Deadlifts 225/155
-15 Box Jumps 24/18

Wednesday

Stretch!!!

Row:

500m x 3 (3-5 minutes recovery)

3 Rounds:

-7 Deadlifts 275/155
-15 Clapping Pushups

Holiday Schedule:

Thursday: CLOSED
Friday: 9am, 10am, and 11am classes only
Saturday: 9am, and 11am classes only

Have a good Thanksgiving!

Monday

Nice beard Dave!

Join us, and use, Beyond the Whiteboard to log and track your progress! It's an awesome tool!

Back Squat:

1x20

-add #5 to your last attempt.

5 Rounds:

-5 Deadlifts
-10 Burpees

Fight Gone Bad IV is coming up in less than 1 week! Don't forget to register and donate!
Fight Gone Bad 4 website

Tuesday

Back Squat:

1x20

5 Rounds

20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts 315 lbs (or 75% of ME)
10 Burpees

CrossFit Football

This one is a good one!

Wednesday

Austin PR's his Clean at #195 today! Great freakin' work Dude!

He also leaves us to head back to school next week. If anyone has any questions about motivation and work ethic, be sure to talk to him before he heads out. Austin made it in every day we were open when he was home in between visiting colleges this summer. During some weeks, he made it in all 6 days we we held classes, and hit the ice for hours of hockey practice either before or after training with us. At first I was a bit nervous about a 6 days in a row of training, but he demonstrated the ability to recover extremely quickly. He still made huge leaps in his work capacity. His seemingly inhuman recovery is clearly a result of the attention that he put into his diet and lifestyle outside of training. Keep up the great work while you're away at school, and we will see you on your breaks!

This brings up the point that we're only as "fit" as the weakest link in our lifestyle both in training and outside of training. Who really cares if you can PR and crush any workout if you're eating like shit, not maintaining your life in a positive/productive manner, and trashing your recovery during your weekend activities. Does that really mean you're a "fit" person? I for one am guilty deviating from a "fit" lifestyle from time to time, but do my best to identify the issue and correct it. At the same time, it's ok to let loose on occasion. What issues hold you back from achieving a level of "fitness" based on this concept? Are they strictly workout related, or non-workout related?

Skill Work:

Handstand Progressions

"Diane"

21-15-9

-Deadlift 225/145
-Handstand Pushups

Wednesday

Dave and Chris at the Range!
All killa, no filla!

Both of these Dudes competed at the 2009 Midwest CrossFit Regional Qualifiers and put up some pretty impressive times for today's WOD back in May. They will be sure to refresh us on their times via Beyond the Whiteboard :) Keep up the good work while you're away!

Power Clean + Clean:
-5 sets @ 75%

21-15-9
-Deadlift #275/185
-C2B Pullups