I Hope Our New Friends Enjoyed Today -- Gym Closed on Monday

What a great success today was having friends come in and workout. Great to put so many people through their first CrossFit workout. As we know they are going to be a little sore after that bad boy. I will try and do that once every two months or so in the future. 
Pretty tough to program the day after our "Death By Everything" workout as I expect our push, situp and squat muscles to be pretty much wrecked. However our pulling and posterior chain should still be in tact so that is what we are going to work on today. 

Gym will be closed on Sunday and Monday for the holiday. It is likely that Robyn and a few others will be working out Monday morning. I might also coach a class dependent on weather. Check back on this blog. Robyn can you leave a comment as to what time you will be coming in.

Saturday Wokout:
2 min at each station for max reps
Calorie Row
Pullups
SDHP 95/65
Back Ext
Rest 5min and repeat 3 times, highest number wins

Bring a Friend Day

Our first bring a friend(s) day is upon us. Everyone is welcome to all classes tomorrow. We have one of my favorite workouts for these poor suckers to go after.

"Death By Everything"
This is a ladder. You will go up by the given rep range that is specified for each exercise. You will finish each exercise before you move onto the next. You continue to go up the ladder till you fail or quit. The reps will increase each minute. There is no break between exercises.

Wallballs (increase by 2 per minute)
Pushups (increase by 2 per minute)
Situps ( increase by 3 per minute)
Squats (increase by 4 per minute)

Your score is your total minutes completed.

Bring A Friend This Friday

All day this Friday it will be bring a friend or more to any class for free. I will have workouts for all levels and obviously we will keep the motions simple but make the workout badass. All are welcome, so if you have any friends that have saying they were going to come in and haven't brought their lazy ass into the gym, then this Friday is the day.  Any questions, post to comments.
Tech: 
Rope Climbs (bring pants or long socks)
WOD: 
5 Heavy Back Squats ( all sets should be hard and heavy)
10 Max Jumps Pushup Burpee ( knees cannot touch the ground; you jump as high as you can on each burpee)
Rest 3min, repeat 5 times

Tuesday Leaderboard
Ladies:
1. BB Guns 11:14 RX
2. Robyn 13:11 @ 25#
3. Roe Roe 13:37 @ 25#
4. Annie 15:13 @ 25#
5. Misch 16:49 RX
Men:
1. Scott 11:37 @ 40#
2. Geoff 13:09 (over 3min better than the last time he did it)
3. Twisto 13:11
4. Dave 13: 27

DB Split Snatch

Strength: 
Ring Dips 4xmax set w/t 90 sec break between
Strict Pullups 2xmax set w/t 90 sec break between
WOD: 
4 rounds for time:
10 DB Split Snatch 35/20 per arm
20 boxjumps 24/20
1 building lap
** compare score to May 25th 

USAW Leaderboard
Ladies:
1. BB Guns 315
2. Robs 303
3. Roe Roe 290.5
4. Annie 286
5. Hattie 193.7
Men:
1. The Pie 433
2. Scott 428
3. Arash 373
4. Dave 327
5. Knight 323

CrossFit/USAW CrossFit Open Workout

This past weekend in Colorado Springs CrossFit and the USAW Weightlifting association held its first weightlifting/crossfit competition. Some of CrossFit's top athletes competed in the event and my god has the form of the Snatch and Clean and Jerk in CrossFit sky rocketed in the last 2 years. What has become absolutely clear to me is if you want to be a top level CrossFiter you have to squat snatching and squat cleaning as often as possible. Settling for the power clean or snatch will only take you so far. Its better to go lighter weight and do the full motion than it is to force it up there.

Here was there workout:

CrossFit / USAW Crossfit Open WOD:
You have 30 min to complete: 
1 rep max Squat Snatch
1 rep max Squat Clean and Jerk
Then:
Rounds in 10min
6 Squat Cleans 125/85
12 Pullups
24 Double Unders
* Your score is your total weight completed in the Snatch and Clean and Jerk ( in Kilos) + total reps completed in the triplet. A Kilo is 2.2 pounds.
** You must lock out the snatch and the Clean and Jerk. No pressing out aloud in either motion.

Enjoy the Saturday WOD kids

A1. Push Press 4x4 ( you may go up and down with your weight through your sets)
A2. KB Swing 4x20 1.5/1, rest 2min
B1. 2x 500m row, 30 sec rest 
B2. 2x Max Pullups, 3 min rest
C. 1x max pushup

Weather looks great -- lets get outside

Sorry for the late post. Computer was at work. I think you guys will like this one.

Strength: 
Deadlift 5x3
WOD: 
First you will complete:
10 HSPU
20 burpees
30 Jumping Squats
Then 4 rounds of:
1 building lap
5 Hang Squat Cleans 155/105 *
Please note this RX weight is heavy. If you don't have a 185 squat clean for me or a 135 squat clean for ladies than please scale down.