February 7, 2013
Age is just a number, especially when it comes to fitness.
When you truly embrace this idea, you will truly have defeated age.
Candy’s Story: Starting CrossFit at 40
Announcements!
YOGA tonight at 6:15!
Please remember to register for classes on Zen Planner! Thank you to those already registering ahead of time!
Learn how to defend yourself!! We are hosting a Self Defense Seminar Thursday February 28 at The Gym!! Click here and purchase a “Thursday Seminar”, then register for the Self Defense Seminar.
DONT FORGET: Swimming wod this Saturday starts at 8am at Central Middle School. No regular gym wod this Saturday. Come join us at the pool!! For Directions to Central Middle School Click HERE
RX: Rest/Open Gym
Gold: Rest/Open Gym
Silver: Class Times 5am or 5:20pm. Overhead Squat, Kipping Pull Ups, Kipping Dips
Endurance: Rest/Open Gym
Men’s S&C: Overhead Press @ 90% + 3 Push Press + 3 Power Jerk. As Many Rounds As Possible 15 min. 7 Power Snatches (30/40) and 7 Over bar Jumps (20″).
Women’s S&C: 10 Overhead Press + 5 Push Press. As Many Rounds As Possible 15 min. 7 Kettlebell Swings (25) and 7 Over bar Jumps (20″).
Competitor: 5am and 4:30pm Hang Power Snatch work @ 85%. Handstand Push Up Work. 12 min As Many Rounds As Possible, 2 Thrusters 35/45 and 2 Pull Ups. Increasing by 2 reps each round.
Worked on power cleans hanging cleans and jerk 5×2 20k
WOD: angie 24:02. The pull ups kicked my butt.
BWC:done
Warm up 3 rounds of 10the each. Good mornings, squats, kb swings &toes to bars. WOD 200yd farmers walk, 50 wallballs, 200 fw, 50 sumo deadlift high pulls, 200fw, 50 push press, 200 farmers run. All weighted movements with kettlebell. RX 70 lb 1st walk RX then rest with 55lb KB
Sorry for double comment phone service sucks here WOD time 25:40
Yesterday’s workout:
Power Snatch 43
Hang snatch 45, 47, 47
wod: 10rnds + 7 reps. snatches unbroken.