Wednesday February 22, 2012
5PM today we learn the first Open WOD. =D
Today is a Rest Day. Your choices are:
CrossFit Total I
Angie
CrossFit Total II
5K Row
Tuesday February 21, 2012
One more sleep until registration closes and the CrossFit Games 2012 get under way! Last chance to get registered and have some fun!
Today’s Workout:
Spend 20 minutes working on the mechanics of the lifts involved in today’s WOD. Then you have 3 lifts at each.
CrossFit Total II
Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Post total weight lifted.
or
5000m Row
How some of you looked when you read the whiteboard for yesterday’s Angie
Monday February 20, 2012
Clockwise Top-Left: 1/Brian wringing out a towel 2/Erin taking time out from annoying project partners to put some serious weight overhead 3/ James 4/Brad using a dish cloth rather than a towel for pull-ups 5/Ty just luvin thrusters 6/Jeffer – same dish cloth 7/Cindy R/Xin’ the rope climb 8/Bobby – sportin’ new ink. 9/ Bonnie – consistently deadly form 10/Len getting a good sniff of his jeans 11/Brandi – making fast, big gains!
A very busy week ahead!
1/ Erin has cooked up another another batch of Paleo cookies! Bring sum bux. These evaporated by 6:30 last week. Erin has improved upon her recipe and made the cookies bigger than last week. Bigger, better cookies = $2. Worth it Bud. You know it!
2/ Holy Moley! CrossFit Games Open 12.1 WOD comes out this week. You have until Wednesday to register for the Games. Contact me if you need a hand or have any questions. Saturday 10AM to Noon we are throwing down the WOD. Spectators welcome and encouraged!
3/ Curling Saturday afternoon 3-6 at Richmond Curling Club. Only a few spots left. Contact me to join us for a lot of fun and the possibility of hearing Norm curse in French as he tries to coach us.
4/ Today is the first day we run a 4:30PM Weekday WOD! Get it done early. Go home and make Paleo dinner. Discuss CrossFit with friends and family who still think you’re nuts.
Today’s Workout:
10 minute warm-up then:
1 mile run for time.
rest 10 minutes.
Fitness
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups
Performance and R/X
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
We are looking for strict movement throughout this WOD. Coaches will put a halt to your alligator arm push-ups and semi-squats and call a “no-rep” on you. 
Make ‘em count!
Have a great week!
Friday February 17, 2012
Lani – Like a Boss
The roster is nearly filled for next Saturday’s Curling outing to the Richmond Curling rink. Word is, our rivals from CrossFit Overdrive will be there in an attempt to defend their turf. Broom fight!
Today’s Workout:
Your KB is your friend:
4 sets of:
8-10 Goblet squats
8 per arm Turkish Situps (yer butt stays on the floor)
8-10 KB Rows per arm
rest 45 seconds between stations
Strange request: If you are doing the Performance version of today’s WOD, please bring a towel (not your nicest towel). You’ll need it to do a “towel pull-up” in place of the rope climb.
Fitness
Five rounds for time of:
7 Towel Pull-ups (With assist from feet)
10 Wallball shots, 6-10 pound ball
15 Kettlebell swings, .5 poods
20 Double-unders or Tuck Jumps
Performance
Seven rounds for time of:
7 Towel Pullups
10 Wallball shots, 16/10 pound ball
15 Kettlebell swings, 1/.5 poods
20 Double-unders or 20 Tuck Jumps
R/X
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20/16 pound ball
15 Kettlebell swings, 1.5/1 poods
20 Double-unders
Thursday February 16, 2012
Clockwise from top-left: 1/Sergei lights up at the mention of burpees 2/Burpees in the parking lot? Check. 3/Nick W. pulls off a rare double-Yay-For-Burpees 4/Stacey – done 5/ Sarah grabbing the double-unders 6/ Adam B Yay for burpees 7/ 8:30 Group Foundations getting comfortable in the “Atrium of Pain”. 8/Burpees outside under the sign? Check.
Today’s Workout: Since we went into extra time on the WOD yesterday, we missed on the fun warm-up. We’ll grab it today. Then:
Fitness
15-12-9 reps for time of:
25-45 pound Power clean
25-45 pound Thruster
Performance
21-15-9 reps for time of:
95/65 pound Power clean
95/65 pound Thruster
Prescribed
21-15-9 reps for time of:
115/85 pound Power clean
115/85 pound Thruster
