WOD 9/29/11

"ANYWAY, ANYHOW"

In any order you like for time:

800m Run
200m Lunges
2000m Row
200 Double Unders

Monostructural cardio hell. This is a great workout though to test all work areas. Pick the order you wish to attack this in. We have done this before (7/14/11), so if you have done it in the past, you can go the same route as before or change it up as a comparison.

WOD 9/28/11

SKILL

Overhead Squat 
3-3-1-1-1-1

METCON

7 Rounds

5 Pull Ups
10 Push Ups
15 Lunges (total)

P-CHAIN

Good Mornings 5x10

Hey kids, in case something comes up of urgency at the gym, please let us know ASAP. I know some of you have a few of the coaches phone numbers and do that when needed. Please make sure you also have Allison and my phone numbers as well. As owners we want to know first thing that something is amiss and we also live within 10 minutes of the box for a speedy response. You may call/text us with any urgent info 24/7. Notice I said "urgent". Asking us some inane question after 9 PM will get you 100 burpees with a weight vest on. If it's something of emergency status or very urgent (i.e., "the gym is gone/on fire/occcuppied by aliens/etc.", "no one is here", or similar), then by all means hit us up at any time. If you don't have our numbers, please ask us in person and we will give them to you. -- Ian

WOD 9/27/11

1000m Row
20 Deadlifts (55% 1 RM)
5 KTE
800m Run
15 Deadlifts
10 KTE
500m Row
10 Deadlifts
15 KTE
400m Run

WOD 9/26/11

SKILL

Power Snatch 3-3-1-1-1-1

METCON

10-9-8-7-6-5-4-3-2-1

Burpee Lateral Jumps 
DB Clean & Jerks (35/25)

P-CHAIN

Reverse Hyperextension 5x12

This will  be the last go'round of the 3day/week strength-skill bias programming, at least for a bit. We are going to go back to a twice a week strength bias program on Tuesday/Thursday and focus on the big 4 (squat, press, bench, deadlift) to build form, strength and power. Rob will run some Oly lift (Snatch and Clean & Jerk) skill work prior to the MetCon's on Wednesday, alternating between the two to keep people familiar with them and using them. If you have any questions or concerns about the switch, let us know.

The CrossFit Endurance Trainer's Seminar was awesome! A big "Thanks" to Marc Homan from CFE who put on a great presentation and in depth coaching. If you haven't been to or didn't get to this seminar, you missed out. It was hugely beneficial for all athletes and coaches! Amy, Allison and I will now have the tools to improve our endurance athlete's performance for upcoming events!

WOD 9/24/11

The gym is closed today for the CrossFit Endurance Trainer's Seminar.

Go out and put some distance under your feet. 5k=3.1 miles, so find some road or a trail, preferably, and run it out.