Saturday May 19th:
WOD starts at 9am (if this will be your first WOD, please arrive by 8:45)
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
WOD: “Whitten”
Five rounds for time of:
22 Kettlebell swings (70/53)
22 Box jumps (24/20)
Run 400 meters
22 Burpees
22 Wallballs (20/14)
Friday, May 18th WOD:
Happy Birthday Britt!!
24 Box Jump Burpees in your honor!
“As long as I give everything I have, I feel like I’ve done all that I can.” Rich Froning
Hey gang. If you're a Rich Froning fan, this video shows his every day life. It's a loong video but has a few, "Now I see why you're Fittest Man in the World." moments. What a life.
http://games.crossfit.com/video/days-life-rich-froning
Strength:
3 attempts at Max time for Deadlift hold
WOD:
24-20-16-12-8-4 reps of:
Kettlebell Swings 53/35
Sprint 100 ft.
Thursday May 17th:
Are you recovering adequately? All your time in the box will not pay off if you aren't taking care of your body outside the box. "You don't get fitter when you are training... you get fitter when you are recovering from that training." Ask coaches for mobility and nutrition advice. Don't be afraid to come into the box for recovery work and skip a WOD once in awhile. http://whole9life.com/2012/05/rest-vs-recovery/
Strength: Deadlifts
WOD:
*Working 1 Min and then resting 1 Min complete:
21 – 15 - 9
Thrusters (95/65)
Pull Ups
Wednesday, May 16th WOD:
Huge Happy Birthday to Matt!
Take the Challenge in this good read by Mark Sisson
http://www.marksdailyapple.com/why-were-missing-out-on-real-life/#more-29257
"Winners make a habit of manufacturing their own positive expectations in advance of the event."
Strength:
Deadlift
WOD:
10 minute as many rounds as possible:
5 Power Snatch 75% 1 rep max
10 Lateral Jumps
15 Wt Sit Ups(40/20)
Tuesday May 15th:
Quick reminder to sign up for Memorial Day Murph by the 17th if you want a t-shirt www.memorialdaymurph.com. We will all meet at the box and carpool to Crossfit 757 for the WOD on the 28th.
"Taste of the Regionals"
24 min. time Limit
WOD #4:
50 Back Squats(135/95)
40 Pull Ups
30 Shoulder to Overhead
50 Front Squats(85/65)
40 Pull Ups
30 Shoulder to Overhead
50 Overhead Squats (65/45)
40 Pull Ups
30 Shoulder to Overhead
Monday, May 14th WOD:
"Our real challenge, then, is not our strength today; it is rather the vital necessity of action today to ensure our strength tomorrow." - Dwight D. Eisenhower
A big thank you to Leah as she leaves on a 4 month deployment. Be sure to say quick, "See you in a few" to Leah if you see her in the box Monday night. The box won't be the same without Leah and Nemo. We will miss you both Leah!
Still accepting contributions to Relay for Life walk on June 1st! 'inquire a the box'
Strength:
Kettlebell strength work
Leah’s Favorite WOD:
“The Chief”
5 rounds of 3 min. AMRAP with 1 min rest btwn rounds.
3 Power Cleans(135/95)
6 Push Ups(regular push ups)
9 Air Squats
Saturday.
