4-18-14 Helen

400m Run
21 KB Swing (53#/35#)
12 Pull-ups

Compare your previous time here.

helen-4-2014 helen-4-2014-2

mindyArticle of the Day: Conquering the Dinnertime Battle
by: Mindy Anhder (yep one and the same, CrossFiter, member of the A Team, and has plenty of energy at 5:15 am class member!)

The dinnertime battle: If you have children, you know what I am talking about. As parents, we strive to prepare wholesome, nutritious food and have high hopes that our children will eat it with a smile, and maybe even ask for seconds. But instead, you may hear, “Can I have chicken nuggets instead?”

Read the complete article HERE.

4-17-14 Master Qualifier and Regionals

Congratulations to John Wells for finishing 80th in the world in the 60+ age group. We are all so proud of him and the work he puts in and we miss him in the mornings and hope his foot heals quickly so he can get back to the box.

Also congratulations to Kendl Watt for qualifying for regionals as an individual competitor. She is an absolute power house and will make us all proud to see her in the arena at the end of May.

I am also excited to announce that we have received a team invite to regionals. We had a great time sending a team in 2012 and 2014 will be a year to remember as well!! It took a lot of work and dedication to get there and I know once the team is selected they will make us all proud.

regionals invite-2014STRENGTH – SNATCH
12 min EMOM
1 Snatch from the high Hang
1 Snatch from above the knee
1 Snatch from the ground

1000m Row
20 – Sit-up
10 Box Jump (30″/24″)


Happy Birthday Miriam Rich!!

1 min Plank
30 sec right bridge (top leg bent at 90 degrees and slightly raised)
30 sec left bridge (top leg bent at 90 degrees and slightly raised)
2 min to perform
1 Turkish Get-up right arm + 6 Walking Lunge with the KB overhead, then back down on the ground
1 Turkish Get-up left arm + 6 Walking Lunge with the KB overhead, then back down to the ground
As Heavy as Possible

25 Band pull-a-part
20 Scare Crow (5#/2.5#)
15 Scap Push Up
10 BTN Press (75-45#/45-15#)

Wall Ball
Double Unders (3:1 Singles)

“Every day at CrossFit is an anthem of change. It’s a celebration of this strange and incredible organism: the human body. Each gut-wrenching, sweat-dripping workout reminds me of where I was, and where I’m going. And I’m going somewhere good.” – Paul Jones, CrossFitter