Community Notes:

• Good luck to our guys Stew, Nate, Cain, Chris N., and coaches Dan and Mike, competing in the SuperFit Games this weekend!!!
• This week’s competition training will be tomorrow at 8am and 10am for those who have signed up.
• PALEO CHALLENGE DAY 13!

-Buy In-

Bench Press 5/3/1 – Week 2, Cycle 3

70% x 3, 80% x 3, 90% x 3+

WOD

Weighted Push Up 1-1-1-1-1-1-1

-Cash Out-

4 x 10

• Ring Pushups
• Strict Chin Ups

-Buy In-

Deadlift 5/3/1 – Week 2, Cycle 3

70% x 3, 80% x 3, 90% x 3+

WOD

“Isabel”

30 Snatches for Time

-Cash Out-

5 Minutes of “Chelsea”: On the minute, do 5 pullups, 10 push ups, 15 squats.

-and-

“THE BUTT TEST”

Tabata Aftermath. Photo by Michelle Lund.

Community Notes:

• PALEO CHALLENGE DAY 11!!
• ATTENTION MEMBERS: The 2012 CrossFit Games are being held this year in Carson, CA (outside LA) on 7/13-7/15.  A small group from the gym went last year and had a great time.  This year, there seems to be interest from a larger group to make the trip together.  If you have any interest in making the trip, please email Dan or any other coach so we can get you on the email list.  Dan is coordinating hotel arrangements and checking airline flights and will keep everyone aware so we can try to fly together, minimize cost, share rental cars, etc.  Please let us know ASAP if you’re interested. So far it’s Me (Coles), Mike, Dan, Holly, Aimee, Alexi, Michelle, DJ, Adam, Kelly, Stew, Nate, Neil, and Gina. The more the merrier!!
• Girls Doing Girls tomorrow night at 5:30!

-Buy In-

Skill Work:

• Muscle Up Progression
• Review different methods for getting the bar overhead

WOD

As Many Rounds as possible in 15 minutes:

8 Any Way Overhead  135/95 (You can press it, push press it, split jerk it, etc.)

400m Run

2 Muscle Ups

-Cash Out-

Tabata Handstand Push Ups

Post rounds completed and lowest # of HSPU’s to comments.

Gina spending some time getting to know the Fat Bar.

Community Notes:

• PALEO CHALLENGE DAY 10!

-Buy In-

Focused Goat Work: Lightweight Olympic Lifts, Muscle ups, Pull ups, etc. Pick one.

or

5/3/1 Make up

WOD

“OPT’s Flight Simulator”

5 Unbroken Double Unders

10 Unbroken Double Unders

15 Unbroken Double Unders

20 Unbroken Double Unders

25 Unbroken Double Unders

30 Unbroken Double Unders

35 Unbroken Double Unders

40 Unbroken Double Unders

45 Unbroken  Double Unders

50 Unbroken Double Unders

45 Unbroken Double Unders

40 Unbroken Double Unders

35 Unbroken Double Unders

30 Unbroken Double Unders

25 Unbroken Double Unders

20 Unbroken Double Unders

15 Unbroken Double Unders

10 Unbroken Double Unders

5 Unbroken Double Unders

Compare to April 8th, 2011

-Cash Out-

30 Kettlebell Swings (at a weight you aren’t comfortable with)

Joe S. hitting the hang snatch last week.

Community Notes:

• PALEO CHALLENGE DAY 8! – Make sure you bring your calendar sheets into class with you this week so we can see how you’re doing with the Challenge.
• You guys still have two more days to submit a cooking challenge dish from last week. New mini-challenges will be released in the group today!
• Our Monthly All-Girl Event, Girls Doing Girls is this Friday, January 20th at 5:30pm. Come out and take on yet another Benchmark Girl WOD followed by a night out with the ladies of CFSH. Check your FB invites!
• Not on Facebook but still want to keep tabs on the gym/see the photos that don’t make it on the website? Our gym page is public, so you can still check it out even if you haven’t succumbed to the social networking phenomena. Check it out! Photos can be found Here.

-Buy In-

2 Rounds:

8 Cossack Squats

200m Run

WOD

Back Squat 5/3/1 With ChainsWeek 2 Cycle 3

70% x 3, 80% x 3, 90% x 3 or More

*Do 10 box jumps in between each set.

-Cash Out-

2 x 50m Heavy Farmer’s Carry

Post Loads to Comments