March 18, 2013
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Do The Work
Amaze Yourself
Do It Again
Announcements!
Spring Break is among us!! It’s easy to make excuses and skip working out when traveling for either work or play. Instead, commit to your health and hit these Workouts On The G0!
We made a mobility wod for members to complete 15 minutes prior to your workout time beginning on Monday. This will benefit all of you! A TV will be mounted by the whiteboard. The coach will start the video and it will show you what mobility movements to complete. These are done with a partner. They are essential to the CrossFit fundamentals we coach everyday! In addition, we encourage foam rolling after the daily workout. These things are just as important as your workout. Take the time to complete them.
Glow Bowling Sunday March 24th! Wear Neon or White! Show off your bowling skills at Cadillac Lanes in Waterloo. $6 per person includes shoes & 2 hrs. of bowling. Join the fun and meet us there @8:15pm!!
The Realistic Life Challenge is March 25th – May 19th!! Purchase your Personal Trainer Food here in preparation for the challenge!! It’s quick and easy!
RX: For time and in order complete 20 Handstand Push Ups 30 Pinch Grip Plate Swings (15/20), 40 Pinch Grip Sumo Deadlift High Pulls (15/20), 50 Air Squats, 40 Push Press (30/40), 30 Ring Dips, 20 Muscle Ups. Then, Clean & Jerk 4×2@90% then Power Cleans 3×1 @ 95%
Gold: For time and in order complete 20 HandStand Push Ups, 30 Pinch Grip Plate Swings (15/20), 40 Pinch Grip Sumo Deadlift High Pulls (15/20), 50 Air Squats, 40 Push Press (30/40), 30 Dips, 20 Chest To Bar Pull Ups. Then, Clean & Jerk 4×5 then Power Cleans 3×3
Silver: For time and in order complete 20 Push Ups, 30 Pinch Grip Plate Swings (10), 40 Pinch Grip Sumo Deadlift High Pulls (10), 50 Air Squats, 40 Push Press (bar), 30 Box Dips, 20 Pull ups. Then, 4×10 Med Ball Cleans, 3×5 Front Squats
Endurance: 3x500m interval row. 200 Double Unders.
Men’s S&C: RX
Women’s S&C: Silver
Competitor: RX, Endurance, 20 min skills
WOD: 16:10 (MU attempts and CTB)
CJ: 4X2 70 70 75 75
PC: 3X1 70 75 80
WOD – 17:26 (15k, 10k, 30k, inverted rows)
CJ – 40, 45, 50, 50
PC – 45
WOD: 18:10 silver
CJ: 25
PC: 25
Endurance: Done
WOD: Time cap got me
WOD: 15 MU’s left when time ran out. RX
C&J- 60,70,70,70
PC- 70,80,80
WOD: pinch grip & sumo dead lift 15 k, dips two bands,ctb purple band
C&J + PC: 40 k
WOD: 17 silver
[10 modified box dips]
[pull-ups with green band]
12.44 gold
C&J-75
PC-90
WOD: 16:00 (1 ab mat & red band for dips)
CJ: 50 and ended at 55k
PC: 55k
WOD – 20:00 cap with CTB to do left. Used purple band for the 5 CTB. I was determined to do all PP with the 30K. Took longer than I wanted but I needed to finish. Thanks Heather for the push and saying “Pick it up.”
CJ – 35k
PC – 35,35,40
Practiced DU did 38 in a row. New PR
I also did box dips for second half of the dips. And reg push ups instead of HSPU’s.
WOD 16:24 gold
C&J 65,70,72,75
PC 70,80,85(PR)
WOD: 17:51 (blk band for dips and CTB, rest rx)
CJ: 50
PC:55
Wod- 19:47. Struggled with the push press. Went down to 25k. Did 10k plate for swings and sdhp cuz my hands are too small to grip a 15k plate
purple band on ctb
C&j and PC- 25k
12:20 rx
112k cj
115k pwr clean
WOD: 20:00 Rx just finished
No cleans just DL’s
16:50 RX
C&J 100, 102, 105, 107
Pwr 105, 110, 110
Endurance
15:18rx
c and j 120,122,127,130
pwr cln 125
WOD: sucked. Had 8 CTB complete at cap. HSPU with 20k plate, 2 orange mats and ab mat, purple band for dips and CTB.
C&J: 35/35/35/37k
PC: 50k
19:49 mod
Clean only 75k
PC 75-78-80f
Wod- 15:20, gold, black band chest to bars
Clean and jerk 65,70, 75×2
Power clean 85,90,93
WOD: 2MU left @ time cap Rx
C&J: 58, 60×2, 62
PC: 62, 65, 67 (2k PR)
WOD: 10:56Rx
13:10wod….80k all lifts
Rx WOD: 13:13 MU drill
C&J: 75k
PC: 75, 78, 78f
WOD-18 mu’s at time cap
C&J-80k
PC-90k
10 MU at time cap rx
C&J: 65-70-70-73
PC: 75
10:27 Rx
C&J: 100, 103
PC: 95, 98, 100
WOD 14:06 silver (black band pull ups, PP 15k)
C&J: 25k
PC: 28k
Silver
Grips: 10
MU: Blue band
FS: 10
Silver RX – 17:50…quasi finished 20 PUs…last set of front squats went 10 Kg…..could get over on cat scratches…arms toast.