After yesterday we were trying to stay away from pushing exercises so today we paired pull ups with some deadlifts. Starting with 10 pull ups and one deadlift for the first round and then subtracting one pull up and adding one deadlift each round after. Keep going until you get to 1 pull up and 10 deadlifts. Complete the 10 rounds for time.

W.O.D.

10,9,8,7,6,5,4,3,,2,1 pull ups
1,2,3,4,5,6,7,8,9,10 deadlifts #225

Gymnastic movement days are always a fun (once we work past the fear of being inverted) change of pace. Last night we worked on all types of different movements then hit a “Hero W.O.D.”. The warm ups started with some prone iso abs, L-sits, hollow rocks and some stretches and then we worked on handstands. The day started awesome and only got better from there. We had people getting their first handstands (great job Rachel and Andrea), people getting their first handstand push ups (Elsye, Del, Ant, Anmol and a few others) to people finishing the W.O.D. as prescribed for the first time (Jim). Shows all of the hard work is paying off.

W.O.D.
“J.T.” Hero W.O.D.
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

21,15,9 reps for time
Handsatnad Push ups
Ring Dips
Push ups




Anthony (owner of CrossFit West Valley) came back to his old stomping grounds to hit a W.O.D. with us. It was great to see him again and we need to get him back in soon to do a W.O.D. with our morning class for old times sake. Great job brotha,

In case peoples legs were not feeling it enough from the partner workout we focused on the legs on Tuesday. It has been awhile since we did heavy squats and some of our members have never done a back squat before. So for our people that have been coming awhile we let them go heavy and those who are just starting it was a good day for them to get comfortable getting some weight on their shoulders and to work on their form. Again we had some Pr’s dropping and we had a few people maintain at least 15 air squats during a 4 minute tabata at the end. Through in some invisible bench, barbell wipers, ghd, and some good mornings for a warm up and it turned out to be a pretty good workout. Wonderful job all around.

W.O.D.

Back Squats
5,5,5,5
rest
4 min tabata squats

Pick a card any card, now go find your partner. Today we picked cards and whoever had the same card as you was your partner. Fun way to do it and to meet some new people. Congrats to Del and Salena for getting the best of the day for the W.O.D. the “Clevers” (the team name they picked) finished in 23:11. Fun workout and great job all around, here were some more of the team names that people picked- Old Farts, New B’s, zz tops, Cottage Cheese, Team Ramrod, Insane box posse and a couple other funny ones that I do not want to put on here.


W.O.D.
Two person teams, finish in any order you want for time

We like to change it up in here for most of our Saturday W.O.D.’s. This last Saturday we were outside with the toys again. Doing some tire flips, reverse wallballs, heavy bag carries and some sledge hammer hits. Fun day all around, just wish it was not so windy.

Last night we did Fran. For some it was a chance to try and beat their PR’s and for many it was their first introduction to this workout. Most people in the crossfit community have come to judge how “crossfit” you are by your Fran time. I am not sure how this has happened but once people find out you do crossfit they will usually ask your Fran time. Whatever words come out of your mouth next is how they judge how fit you are. If you say two minutes you are a god, if you say 15 minutes then you have some work to do. My advice, let them tell you their time first and then tell them one second less and watch their face. Great job to everybody last night, tonight is Ab night.
W.O.D.

FRAN
21-15-9
Thrusters
pull ups
for time

Time to “clean” up some of our members form. Today we blasted our abs for he warm up then worked pretty heavily on some form work for cleans. Then 12 minutes of the hour we did Tabata Cleans, push ups and double unders. Great mixture of strength training and cardio. I also want to say hi to some more new faces around the gym. We have had a ton lately so here we go, Rodney, Salena, Edward, Catherine, Shelly, Harsh, Sunil.

Jameson programing out the W.O.D.

If you have been thinking about joining us, now is the perfect time. This is the last week to get in on our Pre-Grand Opening Rates. Starting in September our rates will be set back to our regular price.

Thanks again to all of our members who made Saturday’s workout/pot luck a success. For those who do not know we met at Quarry lakes for a Team Swim/workout and stayed and had some food afterwards. Definitely a good time and we will have to do it again real soon.


Monday was cardio day………
It has been awhile since we went heavy on the cardio. I was originally going to do a 5k, but I decided to split the running up instead.

W.O.D.
1 mile run
90 yards of lunges
1 mile run
for time, modify for individual athletic ability

Just a reminder, there will be no 6pm class tomorrow. And Saturday we will be meeting at quarry lakes at 9:45 for the 10am workout. After the workout we will have a pot luck and maybe play some volleyball. All family/friends are welcome.

Yesterday we toned it down a little and worked on some form for over head squats. Most of our members were feeling pretty beat up from fight gone on Monday and the cardio heavy workout the night before. We have also got a ton of new faces in the gym lately so a practice day is always helpful.

We tackled another staple W.O.D. tonight and did “Helen”. That was after a 500 meter row for time for a warm up. Time to get some scores on the white board for the new people. Great job all around and again we had some more PR’s fall. Good job to Joe who is murdering his old 500 meter row times and dropped his PR down to 1:35. Keep it up man.

W.O.D.
Helen
3 rounds for time
400 meter run
21 kettlebell swimgs 1.5 pood
12 pull ups
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Here are some of our new faces in the gym, Courtney and Andrea. If you see them in there say hi to them and make sure they feel welcome. For all of the other new people we have I will try and get everbodies photos up next week.

This Saturday we will be meeting at Quarry Lakes off of Isherwood at 10 am for the W.O.D.. We will workout at 10am and have a pot luck/ picinic after. There is also a volleyball court there so we will probably get a few games going. Feel free to bring family or friends (if they want to workout they still have to fill out the waiver so please give me a heads up). Also if you are bringing a dish please leave a comment on here with what you are bringing so that we do not end up with 10 of the same thing. Thank you and hope to see you all there.

Please bring your bathing suit, part of the wod might be a swim. If you can not swim or do not feel comfortable swimming in the lake then we will have a modification. Thanks again.