50-40-30-20-10
Double Under
Sit up

Part II:

Back Squat
5-5-5-5-5

In this workout you will perform 5 sets of your 5 rep max weight.  This is how a back squat is performed, no other way than this.  If it is not performed like this it is not an acceptable back squat and therefore does not count.

Congrats to Howie, Adam L. and Joe B. on the super bowl pool.

“Kelly”

5 rounds
Run 400
30 Box Jumps
30 Wall Ball Shots

Beware of  Overtraining, I know Crossfit is addicting and I know it’s hard to stay away from seeing my lovely face everyday but rest days are just as important as training days.  So if you feel like you are overtrained then take a rest or gains will be hard to come by.  Here are some signs of Overtraining:

• Washed-out feeling, tired, drained, lack of energy
• Mild leg soreness, general aches and pains
• Pain in muscles and joints
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased immunity (increased number of colds, and sore throats)
• Decrease in training capacity / intensity
• Moodiness and irritability
• Depression
• Loss of enthusiasm for the sport
• Decreased appetite
• Increased incidence of injuries.
• A compulsive need to exercise

Friday will be the last day to place an order for your shirts, sweatshirts and thermals.  We will be placing the order next week as well as replacing everything from the last order that was incorrect.

Friday is also the last day to get your money in for the “Fat Ass Challenge”  so far I believe there is 30 people, involved.  If I am correct the prize money will be 1,050 to the winner and 450 to second place.  So If you want to check our how your doing let me know when you come in.  And for everyone who has not been paying attention to their diet you better start!

Friday is also the last day for the Super Bowl Pool money to be in being that the Super Bowl is This Sunday.

Workout:

Part 1:
10 Rounds of Tabata Double Unders
Record total reps for all 10 Rounds (count everything NO SINGLES!)

Part 11:
You can thank J.C. for this one (if he didn’t have a bad shoulder this would never have been born)
20 Box Jumps
10 Deadlifts
10 Full Squat Cleans
19 Box Jumps
9  Deadlifts
9  Full Squat Cleans
18 Box Jumps
8  Deadlifts
8  Full Squat Cleans
And so on Until the box jumps reach 10 and the Deadlifts and Squat Cleans reach 0.

Got it Melanie, don’t stop at 8!
John I’ll figure out something else, unless you want to try and beat your time.

Don’t go nuts with the weight, the squat cleans will really get to you.  So I’m thinking the highest 135lb to 155lb

Workout:

“Lynne”
5 rounds
Rest as needed between rounds
Bench Press Body Weight (max reps)
Pull ups (max reps)

Great Grinder today!  Nice to have those mental tests once and a while.  Great Job on today’s wod everyone.
I’m not sure what to say Howard, you missed your own birthday wod while all of your comrades had to suffer through it!
Not that we mind suffering but it helps to know that you are suffering with us.
The good news is it was a great workout, the bad news is you have to do 3 rounds instead of 2!

I don’t make the rules I just play by them!

Anyone in the “FAC’ who did not pay has until Friday to pay or you will not be allowed to participate.   Speaking of the “FAC” how is everyone doing with it?

Workout:

Part 1:
Row 500 meters
21 Two-Fer Wall Ball Shots
Row 500 meters
15 Two-Fer Wall Ball Shots
Row 500 meters
9 Two-Fer Wall Ball Shots
A Tw0-Fer Wall Ball Shot is a normal wall ball with a squat added before the ball comes back down.

Part 2:
30 Power Clean and Jerks For Time
The weight on the bar will be imbalanced.  For example if you do 100lbs, 60lbs will be on one side and 40lbs will be on the other.

A couple of Birthday’s being celebrated today.
HAPPY BIRTHDAY TO LEE AND HOWARD!

We’ll call this Wod the HowLee!
Run 1 Mile

2 Rounds
82 Double Unders (no singles, count everything)
49 Push ups
49 Sit ups
33 Dumbbell Thrusters
16 Pull ups

Run 1 Mile

It’s going to be a Hot Sunny 37 degree day outside so we don’t have to run indoors.

We will be taking a new order for shirts, sweatshirts and thermals.  If anyone is interested in ordering let me or Kathy know.  The  other shirts are being worked on this week.

So the new, new shirts came in yesterday and for some reason there was no complaining at all and everyone really loved them.  I’ve never seen so much excitement over a shirt before and I couldn’t figure out why until I saw the back of them.

CRUEL! CRUEL! CRUEL!

J.C. how could you let this happen???

Anyway this is the bottom of the Squat Snatch we were discussing yesterday.

There is a wod today just come in.

Ok there seems to be some problems with some of the shirts that were ordered.
First of all I would like you to know all the work and frustration that went into ordering the shirts.  As you know I have not had the best of luck with T-shirt companies, for some reason I am cursed when it comes to that issue or maybe they are all on Crack!

Anyway it’s been a big pain in the Ass dealing with the past several guys but let’s move on, I don’t like to dwell on the negative.

Kathleen put a lot of time and effort into making this huge shirt order happen and we were both really excited that we finally received them yesterday and couldn’t wait for everyone to get them.  Unfortunately it didn’t turn out how we hoped.  Most of the designs on the women’s shirts were fucked up and some of the sweatshirts as well.  Then there were some shirts that just never made it to us.

I apologize for all the mix up!  It is not our faults we just tried to make everyone happy and get everyone what they ordered.  But I am not one to place blame on anyone, I believe in fixing situations not making them worse!  So with that said, check all your shit and make sure it is perfect cause that’s what you paid for.  If it’s not perfect that’s my problem and i will handle it and get you what you ordered.  Remember we didn’t fuck up the order on purpose to screw anyone!  That was not our intent, I promise you will get exactly what you ordered.  If there is a problem with any of your pieces just return it to me and I will have the product back to you Pronto!  When I say “not perfect” I mean if the design is not centered or if the shirt is a defect.  I have already spoke to the company and made them aware and I was told to collect everything and it will be replaced.  If the shirts are to small or to large that is not his fault, that’s how the shirts/sweatshirts are made.  But again if you are not happy I will take care of it.  Just return it and I’ll find someone to buy it or replace it.

I want you all to be happy and look like this!

Enough said!!!

Next issue:

Through discussing different wants and needs of the members I will be changing the programming for the workouts.  The wods will be broken up into different parts to be performed in the order I post them.  Due to the fact that we have an open gym forum meaning no specific class times.  What I need from you is to be efficient from the minute you walk in the door.  When you come in get to the workout.  You all know where the weights are and you all know how to set yourselves up for the Wod.  You don’t need me to set up six people at once and at the same time say can we get started.  If everyone sets up themselves and breaks everything down themselves it will work much smoother.  The wod’s will most likely be longer and involve more exercises so standing around waiting will not help.  So please help me set up the wod’s and break them down.

Also if you are not doing the wod that’s fine as long as you don’t get in the way of the class going on.  Hopefully everyone will want to do it because of the new programming but who knows.

WORKOUT:

Part 1:

Row 500 meters at 25 strokes per minute work on good technique.
Rest 2 minutes
Row 2000 meters at race pace.
Part 2:

Practice Squat Snatch, if your Overhead Squat is not proficient then work on it.  Work up to a 1 rep max.  That means start with      a weight you can handle for 10 reps and work your way down to single reps until you cannot perform a single.

Part 3:

“Randy”
Power snatch
75 Reps for time  75lb/45lb