February 1, 2013
REGISTER HERE FOR THE 2013 CrossFit Games OPEN!!!
Get Out of Your Comfort Zone!
Tips on Handstand Walks/Handstand Push Ups
Announcements!
NEW CLASS TIMES begin next week! They will remain the same through noon class times. Afternoon/evening will change as follows: 3:15, 4:25, 5:35, 6:45. This will allow for parking to clear out between classes!
IMPORTANT!!! Please remember to register for classes on Zenplanner! We LOVE that our classes are reaching capacity. To ensuring the safety of everyone in each class, we are capping all class sizes to 20 people and adding another coach to strive for the quality instruction we feel is important. If you aren’t registered for the class and we reach the class size limit that day, those registered for the class will be allowed to participate during that class time. We would truly hate to turn you away from the class, so PLEASE register to ensure your spot! Thanks for your cooperation and commitment to The Gym! We appreciate all of you!
Don’t forget to click on the link above and register for the CrossFit Games Open! These are meant for everyone to participate! The best out of each region will move on into a more intense competition. It is a great experience! Talk to a Kilo Coach if you are undecided!
RX: Overhead Press 4×4 @ 90% and Close Grip Bench Press 3×8 @ 75%. 3 rounds for time of 30 Overhead Squats (35/50), 30 Double Unders, 30 Toes To Bar. Time Cap 18 min.
Gold: Overhead Press 4×5 and Close Grip Bench Press 3×8. 3 rounds for time of 30 Overhead Squats (30/40), 30 Double Unders, 30 Toes To Bar. Time Cap 18 min.
Silver: Overhead Press 4×10 and Close Grip Bench Press 3×8. 3 rounds for time of 30 Overhead Squats (PVC), 60 Single Unders, 30 Knees To Elbows. Time Cap 18 min.
Endurance: Row 1000m, 50 Push Ups, and 50 Back Extensions.
Men’s S&C: RX
Women’s S&C: Same as Silver.
Competitor: RX, Endurance, Handstand Walks 100yds
OHP 20 20 20 21
CGBP 25
WOD: 15:58 Silver
BWC done
OHP – 30, 32×3
Bench – 32, 35, 37
WOD – 21:54 30k, ttb kip as high as I could get – needs
work!
At time cap had 12 double unders done in third round
OHP: 50Kg
Close Grip: 70Kg
WOD: Rx – 23 reps short at the time cap.
Thanks to Smac for keeping it legit
Thanks to Master of Ceremonies Andy Van Fleet for his humor during Men’s S & C
OH Press: 55, 60×3
CG Bench: 60, 70×2
WOD: 16:43 Rx
OHP: 25,27,27
CGB: 32, 30, 30 I think
WOD: 22:16 (Did frist 12 ohs at 35 k then went to 30k)
OHP – 50×2, 55×2
CGBP – 55, 60×2, 65
WOD – 25 TTB left @ time cap (gold weight)
BWC – Done
Endurance done
WOD-18.15 60 singles, the rest Rx. TTB do need work
Ohp 90k
Cgb 100k
Wod 18:15ish rx. 4ttb left at time cap.
ohp: 42 cgbp: 50 wod: Gold: 20k with TTB …..yay!!!!! First time doing them….was a success! !!! 17:00
No lift
15:24rx under performed big time
OHP-60,70,60
CGB-60
WOD- 17:18 (only bar for OHS) rest RX
OHP-up to 50k
bench-up to 60k
WOD: 15 TTB short at time cap Gold
OHP: 75k x3 80k x1
CGB: 90k x1 95k x1 100k x1
WOD: 16:39 40k rest rx
BWC: done
OHP 35
CGB 40, 43, 45
2 rnds + 66 reps rx with a little wait both rnds 2,3 for bar.
comp. stuff done
OHP: 35×2, 38×2
CGB: 40, 43, 45
2rnds + 30 reps Rx @ time cap – Waited over a minute for a bar to do TTB, full class tonight!! Finished the rest of the WOD but not sure what time.
Overhead press-32k
Bench-30k
Wod-25k overhead squat k2e
Got 2rds done plus 15 os
OHP 35, 35, 38, 38k
Bench 40, 45, 45?
16:25 rx
Ohp:60,70,84,84
Bench:70,80,80
Word:gold 3rd round 10ohs done at cap mid 20s to finish. Ttb rhythm needs a lot of work.
13:22 Rx – Double unders were randomly awful today.
OHP: 40-40-42-42
CG bench: 42-45-47
WOD: 14:16 Rx
13:08rx
OHP 65/70/75×2/70
CGB 60/65/65
WOD Gold 17:15
OHP 30×2, 32×2
Bench-45K
Wod-at Time cap completed 22/30 DU of the last round. I was happy since I did it alone with 2 kids asking me for things in the middle of OHSquats haha.