Friday, February 24, 2012

Good jump position for the clean, Nadine. Next time,
wider hands.

• Warm Up
• Strength Work (1R@95%)
• 100 Double Unders
  3 Rounds of:
  4 Muscleups
  8 Thrusters (115 pounds)
  100 Double Unders
• Stretch!

Thursday, February 23, 2012

Nice rack!

• Warm Up
• Strength Work (1R@95%)
• 40-30-20-10 of:
  Kettlebell Swings (1.5 pood)
  Wall Ball (20 pounds)
• Stretch!

Wednesday, February 22, 2012

Elvira deadlifts 230 pounds for 5 reps.

• Warm Up
• Strength Work (1R@95%)
• "Mary"
  AMRAP in 20 minutes of:
  5 Handstand Pushups
  10 Pistols
  15 Chinups
• Stretch!

Tuesday, February 21, 2012

Deep squats make strong ski legs!

• Warm Up
• Strength Work (1R@95%)
• AMRAP in 10 minutes of:
  30 Double Unders
  6 Snatches (95 pounds)
  6 Burpees
• Stretch!

Monday, February 20, 2012

Sharon lifts the big plates!

• Warm Up
• Strength Work (1R@95%)
• 5 Rounds of:
  5 Power Cleans (135 pounds)
  20 Double Unders
• Stretch!

Sunday, February 19, 2012

Ross shows good positioning to pick up the kettlebell
for swings.

2012 CrossFit Games Open

Who is the fittest? How do you know? Since 2007, the CrossFit Games have evolved to answer these questions. Several unique characteristics define the CrossFit Games. The Games change every year and the details are not announced until right before each event. How do you train for a competition that is a mystery? Be prepared for anything.

For more information on the history of the Games:
http://games.crossfit.com/about-the-games/history

Here are the details on how we plan to host the Open this year.

Workout 01 - February 22 to February 26
Workout 02 - February 29 to March 04
Workout 03 - March 07 to March 11
Workout 04 - March 14 to March 18
Workout 05 - March 21 to March 25

The first four workouts will be “casual” workouts done within our regular training sessions. The last workout will be an event on Saturday, March 24.

There are two parts to registration:
1) Register with CrossFit HQ at http://games.crossfit.com ($20)
2) Register with us at the gym ($50 – includes Under Armor tshirt)

We will need judges for the event on March 24. Preference will be given to members/coaches who have judged previous competitions. Free Under Armor tshirt and food included. Please let us know if you are interested!

Deadline for registration (athletes/judges) is Wednesday, February 22!

And for those who have potential to advance to the next stage:

Regionals in Toronto May 11-13
Worlds in California July 13-15

Good luck!

Saturday, February 18, 2012

Brad climbs the rope.

• Warm Up
• Strength Work (3R@90%)
• AMRAP in 12 minutes of:
  30 Double Unders
  10 Burpees
• Practice: L-Sit