3-24-14 And the winners are….drum-roll please…..

Starting on Monday March 24th we will be adding a 7:15 pm class on Monday, Tuesday, and Thursdays at the SOUTH LOCATION and we will be testing this time slot out for a few weeks. We will keep it if it is well attended.

A HUGE PILE of Happy Birthdays are due. on the 22nd to Missy Best and Kristen Kropf, on the 23rd Dan Tueller, Eric Frodsham and Dayton Smith!!

Strength
Deadlift 4×6 @ 80% of your 3RM

Conditioning
700m row
5-7-9-11-13-15 each of
Push-up / KB Swing (53#/35#)

Coaches Challenge
Heavy KB Swing (70#/53#)
This is only if you can do it without compromising form

ENDURANCE WOD’s
CrossFit On Day: (4x) 400m sprint – 2 min rest between efforts (plus/minus 3-5 seconds)
CrossFit Rest Day: 5k TT (time trial)

2014 Challenge Winners
Life Change Award – Christie and John Heywood
Body and Performance Award – Tod Martin and McKenzie Poppelton
Body Change – Kody Holliday
Performance Change – JoAnn Jensen
Spirit of the challenge – Emma Hogan

John H -beforeJohn H -afterChristie H 2Christie H 2A

3-21-14 CrossFit Games Open WOD 14.4

I know you are all eagerly anticipating the announcement for the winners of our nutrition challenge, but you will have to wait just one more day.  Stacey and I have been in more discussions and will pin it down 100% tomorrow. Plus we wanted to give all of the attention to the great group of people that just graduated from our latest foundations class at the South gym.  Welcome to the team!!

foundations March 2014

CrossFit Games Open WOD 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• An indoor rower with a monitor that measures calories
• Pull-up bar
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at the specified height
• Barbell
• Plates to load to the appropriate weight for your division
• A set of gymnastic rings hung so you can successfully perform a muscle-up

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women, 9-kg ball and 52-kg clean for the Masters Men, 4-kg ball and 29-kg clean for the Masters Women.

Video Submission Standards
Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, the barbell and the plates so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the movements from the side so it is clear that: 60 calories are rowed, the feet can be seen behind the plane of the bar at the bottom, and in contact with the bar at the top of the toes-to-bars, proper depth and height is being reached on the wall-ball shots, elbows are in front of the bar while standing tall with the barbell on the clean, and that lockout is shown at the bottom and top of the muscle-up.

Depending on the layout of your gym, the other person in the frame may need to move the camera during the workout so it is clear all standards are being met for each movement. This includes being able to clearly see the monitor of the rower set to zero at the start and at least 60 calories prior to moving to the toes-to-bars.

3-20-14

STRENGTH – Snatch
Burger War-up & Skill Transfer PVC 1x, Barbell 1x

12 Min OTC – EMOM
1 Snatch High Pull
1 Snatch (full squat)
1 Snatch Push Press
1 Snatch Balance

CONDITIONING
12 min AMRAP
200m run Med Ball run (20#/14#)
15 Med Ball Sit-up
10 Med Ball Walking Lung (overhead)