Friday

 4:30 Class last week doing their pregnant warm up

Strength to complete Today or Tomorrow.
Work up to a heavy single on
Front Squat
Snatch
Clean & Jerk
Snatch Pull 3 3 3 100% of Snatch

W.O.D.
"Dianne"
21-15-9
Deadlifts (225/155)
HSPU

Thursday

Just a reminder, there is only a 9am class now on Saturdays!
Also no 5am class until Ron gets back. He will be back on November 13th.


Strength

• Power Clean + Push Press - 75% (of PP) x 2(1+1), 80% x 2(1+1) x 4
• Snatch Push Press + Snatch Balance - 70% (of snatch) x 2+1, 75% x 2+1 x 2, 80% x 2+1 x 2
• Clean Pull - 95% (of clean) x 3 x 4

W.O.D- Zombie Trainer attack! It is a surprise, all body movement stuff it is a fun one!

Happy Halloween Don't eat too much Candy!

Wednesday

 Last week Chinese weightlifter Liao Hui set a world record at the 2013 World Weightlifting Championships. Liao competes in the 69kg category, which means he weighs in at no more than 152lbs. And guess how much he clean and jerked last week? 198kg. That's 436.52lbs. That's around 2.87 times his body weight. Now, you've GOT to have amazing technique on top of stellar strength to pull that off.

Here's a slow-motion video of Laio's world-record setting clean and jerk. You can really see what a technically sound lift it is. What can you learn about your lifting from watching this man's performance?

By the way, the lift is awesome, but so is his celebratory dance! Oh, and he also snatched 160kg (almost 353lbs). From Becca Borawski& CrossFit LA

Strength
Squat Clean 3 @75% 2 2 2 2 @80%
Split Jerk Behind neck 2@ 75% 2 2 2 2 @80%
Back Squat 2 2 2 2 2 @70%
Snatch Pull 3 3 3 3 @ 100% of snatch

W.O.D.
100 Double Unders (200 Singles)
21-15-9 
Front Rack Lunges (115/75)
K.B. Swings (53/35)
Run 1 Lap
100 Double Unders

Tuesday

Strength
2 Power Snatch + 2 Snatch Push Press + 1 Overhead Squat 1 @70% of PS 1 1 @ 75% 1 1 @80%
2Power Clean + 1 Push Jerk 1 1@75% 1 1 @80%
Snatch Pull 3 3 3 3@ 95% of Snatch

W.O.D.
Teams of 2
Bench (4500/ 2000lbs)
150 Air Squats
125 Sit Ups
100 Box Jumps
75 Pull Ups
*5 times, in between movements 1 partner wheelbarrow down and back 
*Complete in any order

Monday

Strength
Front Squat 3 3 3 3 @85%
Snatch 3@75% 2 2 2 2@80%
Split Jerk (hold split 3 sec) 3@75% 2 2 2 2 @80%

W.O.D.
5 Min Amrap
4 Burpees
8 Hang Cleans (155/105)
12 Toes 2 Bar
Rest 2 Min
5 Min Amrap
4 Burpees
8 Pull Ups
12 Deadlifts (155/105)

If Time
Clean Pull 3 3 3 @100% of clean

Friday

Lindsay's last day for awhile. She is awesome!

Strength
Snatch work up to a heavy single
Squat Clean & Jerk heavy single

W.O.D.
"Annie"
Double Unders
Sit Ups

Midline
Find 2RM of weighted Dips if didn't yesterday
Pick a skill to work on

Thursday

Strength
2 Power Clean + 1 Push Press 2 2 2 @80% of Push Press Max
3 Snatch Push Press +1 Snatch Balance 3 3 3@70% of Snatch 3 3@80%
Clean Pull 3 3 3 3 3 @95% of Clean

W.O.D.
Rounds of 10 down to 1 of each

Push Press115/75
Front Rack Lunge115/75
Sit Ups
Air Squat

Extra 
Find 2 Rep Max Weighted dip

Wednesday

Strength
Front Squat 2 2 2 2 2@85%
Snatch 3 3@75% 2 2@80% (Catch in squat if you can)
Split Jerk (From Front, Hold Split 3 Sec)
Clean Pull 3 3@95% of Clean 3 3 3 @ 100%

W.O.D.
8 Bar Muscle Ups or Wall Climbs
12 Dead Lifts (255/165)
16 Box Jumps (30/24)
20 K.B. Snatch (53/35) (10 each side)
16 Box Jumps
12 Dead Lifts
8 Bar Muscle Ups or Wall Climbs

Tuesday

Strength
Power Snatch+ Snatch Push Press+ OHS 3@70% of Power Snatch 3 3 3 3@75%
Power Clean + Push Jerk  2 2 2 2@75% of Power Clean 2@80%
Snatch Pull 3 3@95% of Snatch 3 3 3@100%

W.O.D.
4 Min Max Wall Ball
3 Min Max Burpees
2 Min Max HSPU
1 Min Max Double Unders

Monday

Strength
Squat Clean 3 3 3 @75% 2 2@ 80%
Jerk From Back (Hold the split 3 sec) 3 3 3@70% 2 2@80%
Back Squat 2 2 2 2 2@70%
Snatch Grip Deadlift 5@100% of Snatch 5 5 @105%

W.O.D.

"LUKE"

5 MIN AMRAP

4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke - video [ipod] [mov] [HD mov]

Saturday

 Post from Overland Park CrossFit

We’re Not Fish, But We Might As Well Be!
As many of you know, drinking water regularly is good for the body and general health. It plays an even bigger role than you might imagine and makes up anywhere from 50 to 60% of a your body. Other than oxygen, it is the most important substance our bodies needs to survive. There are reports of people living up to 30 days without food yet nobody can survive more than a few days without water. Your skeletal muscles (the muscles which you have control over) consist of approximately 72% water, so being hydrated is a huge determinant of strength. In a recent study from The National Strength and Conditioning Association it was shown that there was a 19% strength loss with a mere 3% drop in water levels of men. This means that there is a major decrease in maximal strength that occurs from being dehydrated.
Here are some major benefits for drinking water regularly and staying hydrated:

• Improves your body’s natural ability to fight off illness
• Improves function of your endocrine glands (thyroid, pancreas, testis, ovaries, pituitary, adrenal and even parts of your stomach)
• Will improve the ability of your body to regulate its internal temperature
• Helps maintain a healthy weight and promotes fat loss
• Makes up a significant portion of the material used to cushion your joints, vertebrae, eyes and brain
• Improves liver and metabolic function
• Aids your body in getting rid of harmful waste through bowel movements, sweat and urine
• Increases the percentage of fat used for energy
• Suppresses your appetite
• Hydrates your skin
• Regulates blood pressure

We have talked about the benefits of drinking water and staying hydrated, but what about the effects on your body when you are dehydrated? Extreme dehydration can ultimately kill you, but the effects of less severe dehydration causes multiple problems and symptoms such as but definitely not limited to: muscle weakness, headaches, back pain, fatigue, dizziness, increased heart rate, decrease blood pressure, decrease cardiac output, slowed recovery from workouts, increased core temperature as well as decrease your general health and performance.
You might be saying, “That’s great, water is important, but how much water do I really need?” The general rule of thumb is drink half of your body weight in ounces of water a day. This means a 200 pound man should consume at least 100 ounces of water in a day and also ingest 16 to 24 ounces of water for every pound of body weight lost that day from exercise. A common misconception is that any liquid, because it may contain water, counts as a person’s water intake for the day. Juice, coffee and soda do NOT count and actually end up contributing to dehydration.
The moral of this story: keep a water bottle near you all day and stay hydrated to stay healthy!

 37 Ways to be a badass

Friday

 This will conclude the first week of a new strength program. It obviously is more Olympic lifting oriented than anything we have done in the past. I was worried about doing this but everyone is doing really well and we are getting much better at these lifts.  If your planning on coming to the gym Sat morning at 8:30 feel free do this strength then and pick some light skill work to do today (Friday) and use it as a rest day to get ready.
Strength
Find Max Snatch
Fins Max Clean & Jerk

W.O.D.
5 Rounds
3 Front Squat @80% (start with Bar on the ground)
Max Reps Bench Press @ 75%
Rest in between sets long enough for partner to complete a round. (alternate)

Midline
Tabata Row for Calories

Thursday

Strength
Power Clean + Push Press 75% of Push Press 2 2 2 2 2
3 Snatch Push Press + 1 Snatch Balance 70% of Snatch x 5
Snatch Pull 90% of Snatch 3 3 3 3 3

W.O.D.
30 DeadLifts (225/155)
40 D.B. Push Press (30/20)
30 Toes @ Bar
Accumulate (3) 400m runs & 4 Rope Climbs before finishing

 Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke - video [ipod] [mov] [HD mov]

Wendesday

Strength
Jerk Behind the Neck (hold split for 3 sec) 3 3 3 3 3 @75%
Back Squat 2 2 2 2 2 @75-80%

W.O.D.
5 Rounds
3 Squat Clean @ 75%
10 Pull Ups
12 Push Ups

Cool Down
Clean Pull 3 3@90% 3 3 3@95%

The CrossFit Games on ESPN continue tomorrow, Wednesday, October 16th, at 8 p.m. ET / 5 p.m. PT.

Tuesday

Strength
Power Snatch + Snatch Push Press (from back snatch grip) + OVH Squat
3 3 3 @ 70%   2 2 @ 75%
Snatch Pull 3 3 @ 90% 3 3  @95% 3 3 3

W.O.D.
2 Power Clean & Jerk @75%
5 Burpee's

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls
20 Double Unders

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls
20 Double Unders
30 Sit Ups

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls
20 Double Unders 
30 Sit Ups
400m Run

Monday

 Our Team Took first on Sunday in Intermediate at the Good Times Fall Fit Challenge

Strength
Front Squat 5 5 5 all @75
Snatch Grip Deadlift 3 3 3 3 3 all @100% of Snatch

W.O.D.
4 Rounds
10 Hang Snatch (95/65)
8 OVH lunges (95/65)
6 Strict Pull Ups
Run 1 Lap

Points by event from yesterday

Friday

Saturday 8:30 am class only!!

Strength
Front Squat 5 5 3 3 1 1
Press 5 5 5 5

W.O.D.
"Plus Sized Helen"
3 Rounds
400m Run
21 k.b. Swings (70/53)
12 C2B Pull Ups 

"Fixing an Early Arm Bend" with Dan Bailey - video [ipod] [mov] [HD mov]

"Building the Games With Rogue: Part 2" - [video]

Thursday

Strength
Snatch 3 sets of 5 @75%
Deadlift 5 5 5 5

W.O.D.
20-15-10-5
Thrusters (95/65)
Burpees over the bar
Or with a partner complete 100 of each

Wednesday

Strength
Jerk your choice 3 sets of 5 @75%
Bench Press 8 8 8 8

W.O.D.
Row 40 Cal
then 3 rounds
10 Ground to OVH (135/95)
5 Muscle Ups  Scale: 5 C2B & 5 Dips

"Letting Beauty Speak Up Itself" - video [ipod] [mov] [720 HD] [1080 HD]

---

The CrossFit Games continue on ESPN Wednesday, October 9th, at 8 p.m. ET / 5 p.m. PT with the Men's Pool, Burden Run, Legless and Clean and Jerk Ladder Events.

Tuesday

Enlarge image

Ian Berger, 300 pound bear complex.

Strength
Back Squat 3 sets of 6-8 @ 75%
Rope Climb between sets 2 at a time for dudes

W.O.D.
2 Rounds
1 Lap Med Ball Run
30 Wall Ball
Run to mailbox and tag it with Med Ball
10 Deadlifts (225/155)
Run to Mailbox and tag it
50 Double Unders.

Monday

Strength
Power Clean 3 3 3 3 3 (Touch and Go)

W.O.D.
6 Rounds
5 Squat Cleans (135/95)
10 Box Jumps
5 HSPU

Midline
TBD By Trainer

Friday

Skill
Make Up Day, & spend time on getting better at pull ups. Practice Kip or Butterfly if you don't have it. Do a max effort set and some weighted pull ups if you do.

W.O.D.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, (20/14)
Sumo deadlift high-pull, (75/55)
Box Jump, 20" box
Push-press, 75 pounds
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 Building the Games With Rogue: Part 1 - [video]

Thursday

Strength
Front Squat 5 sets of 3 @80% or more
Hang Snatch 3 3 2 2 1 1

W.O.D.
Rounds of 10 down to 1 reps of
Thrusters (95/65)
Alternating D.B. Snatches (65/40)
Toes 2 Bar

One-Pan Crispy Chicken Legs & Brussels Sprouts

Wednesday

 Two CrossFit athletes and an elite weightlifter take on a weightlifting complex. 

Guess who lifts the most.  Nate Schrader: http://www.youtube.com/watch?v=gkjbjgnU2IA&feature=em-subs_digest

Strength

EMOM for 12 min 3 Sumo deadlifts (225#/155#) 3 Box Jumps (30″/24″) 6 push ups W.O.D.  10 All Out Sprints 250m on the Rower or parking lot Sprint. Your Choice, Rest as needed  An Unforgiving Breakdown of how much Sugar America Consumes

An Unforgiving Breakdown of How Much Sugar America Consumes
Read more at http://foodbeast.com/2013/10/01/an-unforgiving-breakdown-of-how-much-sugar-america-consumes/#S1l8e8E1faVXILA4.99

An Unforgiving Breakdown of How Much Sugar America Consumes
Read more at http://foodbeast.com/2013/10/01/an-unforgiving-breakdown-of-how-much-sugar-america-consumes/#S1l8e8E1faVXILA4.99