WOD 7/9/10

3 Rounds

19 Wall Ball (20/14)
19 Box Jumps
19 Durpees (115/75)

Anyone guess how old Lauren is today? Lauren has been an integral part of CFC, helping us tremendously in making CFC run smoothly as she watches kids and helps us out around the gym without hesitation. Thanks Lauren and Happy Birthday!

What is a Durpee you may ask? Well, as it was explained to me a while back it is a Deadlift and Burpee combo. Do a D/L, then when the bar is set on the ground, hold onto it, kick the feet back into a push up plank position, do a push up on the barbell, jump the feet back up and do another D/L to start the cycle all over again. Fun stuff... I think....

---

The 70's Big Semnar wants to stop by the gym in August. So far I have 5 interested people but I need abouyt 5-10 more to make it worth everyone's while. If you are interested and wish to learn about strength training in a one day, lecture based seminar, please let me know. The cost is $85 and is open to anyone regardless of whether they belong to CFC or not. Please get back to me or leave a note in the comments ASAP so I can let Justin know. Thanks!

---

---

WOD 7/8/10

Squats - 5x3 (Increase from last session)

Rest

12m AMRAP

9 Swings (55/35)
11 Knee to Elbows
13 DB Cleans (35/25)

Squats up front. Five sets of three reps. Rest then MetCon. The DB Cleans are FULL SQUAT, starting from the deck each time. GO!

**EDIT - I changed the pull ups to KTE **

---

Hey peeps - I have been talking with Justin Lascek from 70's Big about having him come up here in August for a seminar. This is a lecture seminar on strength work and the facets of. I have had only a few people express interest. I would need at least 10-15 people to make it worth his time and effort. The cost is $85 per person and the class is a one day session. Even if you are not from CFC, this class is still open to anyone who wishes to attend. Please let us know if you'd be up for it ASAP so I can get an answer back to Justin. Thanks!

---

---

WOD 7/7/10

2 Rounds 

50 Swings (55/35) 
40 Box Jumps 
30 Thrusters (65/45) 
20 Lunges (per leg) 
10 Burpees

---

Hey folks, just a reminder it's hot outside (duh!) and that means you need to drink A LOT of water. Bring some of your own to start things off and then if you need some, we have more in the kitchenette. When you head home and/or get home, drink even more. If you are really dumping sweat, a sports drink will help. I am not a big fan of them but electrolyte replacement is very important to retain normal body and mental functions. Gatorade and similar drinks are not the greatest due to sugar content, but they do work. Water them down 50/50 and drink them slowly over time. I have had better luck with Endurox and Accelerade. You may find them at cycling stores and other endurance based stores. Regardless of what you do, drink water!

---

Today we watched Jean Brown, a CFC members since day 1, Deadlift 285 Lbs without a hitch. It was smooth and legit and she looked like she could have done it more than once. I think Jean will be our first lady to pull 300 Lbs! Awesome job, Jean! You've come a long way and continue to make huge strides everyday!

---

 

---

WOD 7/6/10

Press - 5x3 (Increase from last session)

Rest

12m AMRAP

300m Row / 200m Run
9 DB Press (35/25)
11 Squats
15 Push Ups

Uh-huh, get some! The presses are STRICT DB Presses, no push presses! Alternate the run and row each round.

---

All CFC T-shirts are now $20 ! So, grab one while you can. We are working on a new design and vendor, so stay tuned!

---

MRM All-Natural Whey Protein in vanilla and chocolate is in stock. If you are in need of a high quality, good tasting protein, pick up a 2 Lb. canister for $30 at the box!

---

As a reminder, if you have a friend who is interested in CrossFit, please feel free to talk up CFC, stuff them in your trunk, and then drive them to a free Saturday morning class. We all know the hardest part of CrossFit is walking in the door for the first time. So, make it easier on them and have them come with you - it will help put them at ease, force them to commit to coming down, and let them get a good taste of the CrossFit Kool-Aid!

---

---

WOD 7/5/10

 

I hope everyone had a great holiday! I screwed up the schedule due to a miscommunication. Trent and Jennie will be at the box for Monday morning sessions for all those who are interested. I am sorry for the confusion, I didn't check with Trent prior to posting the schedule for July 5th. S

So, 10 AM class is still on as is 11-1 PM Open Floor time. The gym will be closed for a bit and then back open for the afternoon sessions, thanks to Rob and Andy.

---

"Quarter Gone Bad"

Five rounds for total reps of: 

15 Sec. Thrusters (95/65) 
Rest 45 Seconds 

15 sec. Pull Ups 
Rest 45 Seconds 

15 sec. Burpees 
Rest 45 seconds

This is a slightly scaled vesion of QGB. The real deal is 135 Lb Thrusters and 50 Lb. Weighted Pull Ups. If you are not up to that task, be smart and do it as we have it RX'd.

---

---