"Lynne"

w/u:
500m row
20 dball slams
15 pushups
10 pullups
5 Overhead Squats with Bar
Dynamic Stretch
WOD:
"Lynne"
5 rounds for total reps
Max bodyweight bench press
Max pullups
5 min break between each round. You have to go immediately onto the pullup bar after the bench press. You are not allowed to chalk up or take big breaths or anything like that. Right up and right onto your pullups. If you can't get at least 8 bodyweight bench presses than scale down the weight. No Tech today as we will need all our time for the "Lynne".

9-9-9

In honor of the date today 09-09-2009, here is our workout.

w/u:
2 building laps
3 Rounds:
10 DB Presses
10 Lunges
10 Jumping Pullups
10 Ghd Situps
Tech:
Snatch
WOD:
"9-9-9"
5 rounds for time
9 Deadlifts @ 225/185
9 HSPU
9 Snatch @ 75/45

"Michael" and Payment Reminder

"Bombshell" aka Mrs. Pie....what a beautiful bride I have.
Reminder to bring in your September dues if you haven't already and as always if you would like to go on the direct payment system that would be preferable from my end.
w/u:
400m row
2 rounds
5 pullups
5 handstands
15 overhead squats w/t dowel
10 push jerk w/t dowel
Tech: Push Press 5x2
WOD:
"Michael"
3 rounds for time:
400m run
50 Back Ext
50 situps

Garth's WOD on Saturday -- Holiday Hours

Saturday WOD will be a garth special. Likely to be a longer burner so watch out kids. 9 and 10am classes tomorrow.
Monday there will only be a 6:30pm class which Garth is kindly doing for us. I am getting married on Sunday since I have to train all you lovely people next week, Monday is our honeymoon. Wish me luck and hopefully we see ya tomorrow for a lift.

The Natural Randy Couture WOD

w/u:
500m Run
3 Rounds:
10 Squats
8 Pullups
6 Ring Dips / Pushups
4 Broad Jumps

Tech: Reverse Tabata L sits

AMRAP 20 MINUTES (1 Min. Rest between rounds)

8 Bent Rows
8 Up Right Rows (no dip)
8 Shoulder Press
8 Good Mornings (bar on back)
8 Back-Lunges (R leg)
8 Back-Lunges (L leg)
8 Thrusters
8 Straight Legged Deadlift

Select LIGHT WEIGHT (so that you don't put it down during set) (#65/45)

This is a Randy Couture special. I got this courtesy of CrossFit Delray Beach, Marrissa sister Sarah gym in Florida. I thought it might be fun to see how we stack up against them on this WOD. http://www.crossfitdelraybeach.com/

I will see if we can compare with them at end of day tomorrow and post our top scores.

Front Squat + Bench Press + Weighted Pullups

Fantastic work today on what will now be known as "The Lion". Monkey was the only one to finish the workout in the 40min time cap. This is a workout that everyone should work towards being able to finish. This will be one of our benchmark workouts that we will come back to test ourselves. As you all found out there was nothing easy about it, but truly that was the point. Completing the Lion will be a great accomplishment, however just going after it and working through 40min of weighted hell is a great start. This type of workout I wouldn't want you doing more than once a month at the most.
First off if you trained mon, tues, wed then you are not allowed to workout tomorrow. You are welcome to come on in and do some stretching and light rowing but thats it. Take a day off. If you haven't then here is the WOD.
w/u:
800m Run
3 Rounds:
10 KTE
10 Pushups
10 Lunges
10 Double Unders
Tech/WOD:
Heavy Single
Front Squat
Bench Press
Weighted Pullup
Total Score wins.

Time to grind kids and I don't mean the Grouse Grind

So wanted to give a shout out to Nick, who yesterday pulled 405 on the DL. I believe that is a gym record. If you have pulled higher post to comments so you can get your glory. Hatty also re-upped her ladies record, so congrats to both you guys.
Wednesday workout is a grind. You need to dig your heels firmly into the fire and just stay in the heat till you die....how about all those metaphors in one sentence....not a big deal. No tech today. A good warmup and then we get after it. 40 min time cap on this one.
w/u:
2 building laps
2 rounds
10 dball slams
10 back extension
10 Hang Squat Snatch w/t dowel
10 straight leg deadlift w/t oly bar
Tech: Get up to weight on the overhead squat
WOD:
4 rounds for time
10 Overhead Squats 95#/65#
20 Pushups
30 Pullups
40 Thrusters 45#/35#
50 KB Swings 24kg/16kg
400m run