CrossFit Tri-Cities

Whoops…

So remember how we posted yesterday that our goal is NOT to kill you…well we almost did that.  After the 9am class we have multiple casualties on the Max Effort Box Jump…so we pulled an audible to Max Effort Broad Jump.  It was still a similar test…but a little safer.  Our apologies to anyone who took a spill…ice those shins!  We will work a little more on one of our 10 general physical skills, coordination, in the near future.

Also, we had a freak occurrence and we had a rower that stopped working…so we had to pull another audible and swap the row to a sprint.  Again, similar idea, just a necessary change with the equipment we have.  We promise we will get the rower up and running ASAP!

Sometimes no matter how well laid your plans you just have to scrap them and start from scratch with what you have.

When life hands you lemons…say screw it and bust out the tequila and salt!

STRENGTH

Power Snatch + Snatch

• 1+1 x 5 Working Sets
• Work from the Hang or the Ground depending on your skill level and comfort from the floor.
• Those that are newer to the Snatch should consider working from the Hang.
• Go Heavy but be mindful of form…No Press Outs

CONDITIONING

2 Rounds:

• 20 DB Hang Power Clean
• 20 DB Front Squat
• 20 DB Push Press
• 20 DB Thrusters
• 20 DB Overhead Walking Lunges (10L/10R)

*On the top of every minute, including the beginning of the workout, perform 4 DB Burpees.  A DB Burpee is where you do a Pushup holding the DBs and as come up, jump in the air holding the DBs at your side. (No Overhead Portion)

Same DBs for ALL movements…you get 1 set to begin the workout and that is what you must finish with!  Choose wisely!

Click here to reserve your spot in any of our classes!

We will be closed Monday, September 5th, for Labor day.

Everyone deserves the long weekend!

STRENGTH/SKILL

Deadlift

CONDITIONING

“Tabata Mash-up”

20:10 x 8 intervals of:

-Pullups

• Alternate grip each interval!
• Try not to repeat the same hand position twice

-Kettlebell Floor Press

-Sledge Hammer Strikes

-Overhead Walking Lunge 45/25

Click here to reserve your spot in any of our classes!

2011 LBFBPB Challenge:  Facts and Honorable Mentions!

Here is a synopsis of some of the cool things that happened during this year’s Paleo Challenge.  Interesting stuff!

-49 participants began the LBFBPB Challenge on May 2, 2011, and 35 participants completed all the scoring criteria through the 6 weeks ending on June 11, 2011.

-ALL participants who completed the final “Back Squat for Max Reps” event, opted to use the next bar heavier (30lbs) for the 15 bonus points.

-Average number of additional reps completed above the preliminary “15 Minutes of Murph” event was 28.  Most achieved by any participant, was 67 additional reps from Jill Chandler.

-Thanks to our Resident Southwest Airlines Pilot Greg Giusinde, he was able to donate 4 sets of “buddy passes” to the winners!

-Around 1431 Days worth of food journals were reviewed and graded by our coaches!  Jon, Yohanna, Dan, and Eric!

-The most common flaws in food journals throughout the 6 weeks were (although some did improve this drastically!):

1. Not eating enough protein
2. Not eating enough fat
3. Not eating a Protein, a Carbohydrate, and a fat source at every snack and every meal.

Before and After Photo results (top 3 men and and women):

Men:

1. Kelly O’Brien
2. Ryan Debora
3. KC Brown

Women:

1. Brook Noring
2. TIE Barb Flanagan and Jessica Doyle!

Honorable Mentions of Performance!

Both for the max rep back squat attempts, and the “15 Minutes of Murph”, there were some huge performance gains in both events!  Below are the top performers in each final event!  Awesome stuff!

Max Rep Back Squat (Men):

1. KC Brown PRELIMINARY = 36 reps @ #135 FINAL = 50 reps @ #165
2. Mike Ziegler PRELIMINARY = 22 reps @ #135  FINAL = 34 Reps @ #165
3. Steve Batza PRELIMINARY = 33 reps @ #75  FINAL = 25 Reps @ #105

Max Rep Back Squat (Women)

1. Marlo Sikich PRELIMINARY = 41 reps @ #75 FINAL = 42 Reps @ #105
2. Diane Lockhart PRELIMINARY = 55 reps @ #75 FINAL = 35 reps @ #105
3. Debbie Eng PRELIMINARY = 50 Reps @ #75 FINAL = 32 reps @ #105
4. Stephanie Hoffmeyer PRELIMINARY = 50 Reps @ #105 FINAL= 32 reps @ #135

Most improved “15 Minutes of Murph” (Men):

1. Mike Mitchell (60 additional reps)!
2. Brian Chandler (56 additional reps)!
3. Kelly O’Brien (55 additional reps)!

Most improved “15 Minutes of Murph” (Women):

1. Jill Chandler (67 additional reps)!
2. Diane Lockhart (49 additional reps)!
3. Melissa Kresl (46 additional reps)!

Great work everyone!!!!

STRENGTH/SKILL

Deadlift:

5-5-5+

CONDITIONING

A:  90 Seconds Overhead Walking Lunges 45/25 (Reps)

-30 Seconds Rest

-90 Seconds Wallball 20/14

-30 Seconds Rest

-60 Seconds Russian Twists (2 Count) 25/15 plate or kettlebell

-30 Seconds Rest

-60 Seconds Pushups

-3 Minutes Rest

B:  Perform all reps just completed, in order, for time.

OLYMPIC WEIGHTLIFTING CLASS IS CANCELLED TONIGHT!

11am Class will be meeting at Leroy Oaks Forrest Preserve off of Dean Street.  Bring your running shoes and your water!

Click here to reserve your spot in any of our classes