03-Mon-13

30-20-10
back squats 165/115
double unders

7 am!!

Friday time

7am!

03-Fri-13

Tabata
20 seconds on 10 seconds off for 8 intervals at each station

Pull ups
Push ups
Sit ups
Squats

03-THU-13

Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps

03-Wed-13

Strength
1-1-1-1
Front Squat
work up to a heavy load

WOD
AMRAP 10 Minutes
5 power snatches
10 knees to elbows
200 m sprint

03-TUES-13

Skill Work:
5 handstand push ups
5 wall walks
Work for good form and perfect execution

WOD:
1000 m run
40 thrusters 65/45
20 pull ups

1 round for time

21-15-9

Deadlift 185/135

Pull ups

Kettlebell swings 53/35

Natalie, Shauna will bring your prize on Tuesday. We are in Salt Lake for a couple days.

Games athletes - run 800 meters and work on double unders - it's an active rest day.

Curtis was asking for a tough one, so here we go.  This one isn't very long, but it's brutal if you sprint. 

10 minute AMRAP of

5 Deadlifts 185/135
Sprint 100 meters

Shoot for 12-15 rounds

Games athletes - we will meet tomorrow night after the announcement for the WOD to work on technique and strategy for Saturday.

WOD for tomorrow

Skill work

Squat Clean - 5, 5, 3, 3, 1 - These should be light enough to move through the set with moderate effort. 

Then:

EMOM - 12 minutes

6 Burpees
20 Double unders

The winner(s) of the challenge are Darcy Holt and Natalie Darrington.  I was supposed to pick one winner, but it was too hard.  Both ladies killed it on the challenge.  Darcy Holt is competing in the Crossfit games and killing it on every workout. 

Natalie lost 4 inches on her waist, an inch on each arm, and 1.5 inches on each leg.  It's amazing what eating clean and working hard can do in 6 short weeks. 

Congrats to both of you and hopefully your prizes are in the mail. 

10 power cleans 135/95
10 pull ups
Run 300 meters

X 4 sets

Tomorrow I will announce the winner of our challenge.  It was really tough to choose a winner.  It was amazing to see the difference that proper diet, rest, and nutrition made in the workout times and inches loss.

Tomorrow morning we are back to the normal workout time of 5 am.  I don't know about you guys, but it's going to be hard for me to get used to waking up that early again.

10 Thrusters 115/75
20 Double Unders
Run 200 meters

4 rounds for time

5 am again for the early risers.  Anyone doing the games workout on Saturday for score is going to have a separate workout than the regular group.  If you're doing the games on Saturday, the workout is active recovery.

Run 1600 meters...slowly

Regular group workout is

10 KB Swings
15 Sit ups
Run 400 meters

3 rounds for time

Alright guys and gals....sorry for the late post.  13.2 is upon us and we are all doing it.  The Schimbecks are going to be at the gym tomorrow at 7 am and Melinda's mom will be there at 5 am for you early risers.

WOD

5 Shoulder to Overhead - 115/75
10 Deadlift  115/75
15 Box Jumps  24/20

AMRAP for 10 minutes

Count total reps for your score.

10 OHS 95/65
20 Double Unders

AMRAP for 12 minutes

Some of us will be going at 5am  in the morning!

Workout for Monday.  It sounds like you guys are meeting at 0700 to workout because you guys value sleep or rest or something.... 

8 Deadlift 225/185
6 Box Jumps 30/24
4 Toes to Bar

4 rounds

Then

20 Double Unders

3 rounds

Take a few minutes and work on double unders.  If you miss, but make the attempt, count it as 1.  You will not learn the movement if you don't try. 

Tomorrow morning Darcy Holt is doing the Crossfit workout 13.1.  We will be filming her doing the workout and submitting the video to Crossfit HQ.  I hope you guys will find time to stick your head in there and cheer her on. 

Tomorrow's WOD will be in the wrestling room. 

5 Games Pushups
10 Situps
Bear Crawl to the other end of the room and back.

8 rounds for time.

Holy Crap!!  My legs are sore.  The games workout will be announced tomorrow night.  I want to  spend some time working on skills tomorrow.  Bring your jump ropes and practice some double unders. 

1-1-1 Bench Press
1-1-1 Power Clean
1-1-1 Jerk

The Crossfit games start in two days!  If you go to the Crossfit games website and sign up it's $20.  We will do the workouts on Weds, then again on Saturday at an affiliate.  It's a great opportunity to see where your level of fitness is and to compete against other athletes. 

I love this quote by Theodore Roosevelt and think it applies here...

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”
― Theodore Roosevelt

I know this is intimidating...it's going to be hard...it's going to suck...it's going to be inconvenient...

I think it's right up our alley. 

10 clean and jerks. 135/95
10 pull-ups
Run 400 meters

4 rounds

3 rounds for time

200 meter run
100 meter walking lunges
50 air squats

Don't forget to bring your point sheets to the gym tomorrow.  I need them asap.