See you all Monday!
Mon. 4/15
As Many Rounds As Possible In 15 Minutes of:
7 Burpee Box Jumps (24″/20″)
21 Wall Balls (20#/14#)
Results
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Tue. 4/16
Strength WOD:
5/5/5
Deadlift
* Work up to 70-75%
Conditioning:
As Many Rounds As Possible In 10 Minutes of:
200m Run
10 Deadlift (225#/155#)
10 Toes-to-Bar
Results
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Wed. 4/17
3 Rounds for time:
15 Chest To Bar Pull Ups
Run 200m
20 Burpees
Run 200m
15 Power Snatch (115#/75#)
Results
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Thu. 4/18
Strength WOD:
1 Rep Max
Hang Squat Clean
* 10-12 Minute Max to work up to a heavy single
Conditioning WOD:
“Death By Clean & Jerk”
With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and partial reps in the last round completed.
Results
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Fri. 4/19
Strength WOD:
1 Rep Max
Thruster
* 8 Minute Max to work up to a heavy single
Conditioning:
9/6/3 reps each of for time:
Thruster (135#/95#)
Muscle-ups
Results
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Update:
Congrats to Coach Mark who qualified(*) for his 3rd Regionals! He was invited to compete this past week in the Northwest Regionals and is quite anxious to do something with all of his fitness. His extremely hard work all yearlong of hours spent every day in the gym training weaknesses and pushing himself will now pay off with several hours of even harder WOD’s in succession over three torturous and brutal days in May. Wait…what?! That sucks!
Note: The (*) above refers to Mark’s invitation to compete after the initial 48 accepted or declined their spots. For the past few years Mark has given me a ton of sh*t when I qualified(*) for the 2010 Regionals as the 21st athlete at Sectionals after one Games athlete gained an exception to compete. He called it a technicality. Ahhh welcome to being a “Semi-Elite Technicathlete” in the world of competitive exercise. At least you get free Paleo Kits and a F-Reebok T-shirt.
Be ready to cheer him on from May 31-June 2 in Kent at the ShoWare Center! Before you buy your tickets note that we are looking into reserving a box in the Arena for the weekend. If we do then we will have a limited number of spots to buy that gets you a spot all weekend.
“Five Essential O-Lift Drills” by Bob Takano, CrossFit Journal article [pdf]
CrossFit Games Update: April 16, 2013 – [video]
Level 1 Lunchbreak workout with Jason Khalipa and Austin Stack – video [wmv] [mov] [HD mov]
400 WOD’s! Congrats and Contests Natalie!
