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"Series 21" for time:
21-20-19-18-17...
Sprawls
Push ups
Sit ups
Squats
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Mark you calendar for Saturday, May 23rd as we travel to CF Ames for "Linda" showdown! This will be a long event but fun!
FITNESS MINISTRY: 8:30-9:30AM
Brenda is back!
REST DAY
Michelle...
"GUT CHECK" (By Coach Rut)
21 Kettlebell Swings (1.5 pd)
21 Pull ups
21 Kettlebell Swings
21 Burpees
21 Kettlebell Swings
21 Box Jumps
21 Kettlebell Swings
21 Thrusters (95/65#)
21 Kettlebell Swings
21 SDHP (65/45#)
21 Kettlebell Swings
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"What The Tabata?"
Complete 8 intervals of each exercise, doing 20 sec. of work and resting 10 sec. After the 8th interval, you will get 1 min. rest between exercises. Only the lowest number of reps will count towards your final score. Have fun!
Thrusters (95/65#)
Pull ups
Squat Cleans (135/85#)
Sprawls
Sit ups
Brian and Ball Cleans...
REST DAY
21-15-9 for time of:
Snatches and Push ups (95/65#)
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Skills: Your choice
"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers." Mark Rippetoe.
Some of the ladies...
100 Back Squats (155/115#) for time:
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Skills: Work on Ring Dips and do an 800 M Run.
FITNESS MINISTRY: 8:30-9:30AM
TEAM WOD!!! Prepare to have fun!
Saturday's Team WOD...
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Skills: Snatch with pvc, 65, 95# or whatever is a good working weight for you.
Snatch Foot Position, Coach Burgener...[wmv][mov]
Tiffany...on her way to full extension for a 300# Deadlift..amazing.
Clean & Jerk 3-3-3-2-2-1
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Rest
For time: Complete 2 Rounds of a partial "Angie" as quickly as possible.
25 Pull ups
25 Push ups
25 Sit ups
25 Squats
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Skills: Fixing the Clean & Jerk.
Jerk drill, Coach Burgener...[wmv]
[mov]
Jerk Efficiency Demo...[wmv][mov]
Ever try a Grapplers C & J? Try this:
1. Load a barbell
2. Grip in normal Clean grip.
3. Start on your knees in a kneeling position.
4. Without loosing your grip hop to your feet.
5. Execute C & J
6. Return load to the deck with flat back.
7. This is one repetition.
Thank you to Shanna (on left) from CF OKC for stopping out to visit us! CF OKC is an amazing and talented CF gym!! We look forward to seeing all of our southern friends in May!
