Thursday

Rogue Fitness Team Red - Event 3 from Invictus Athlete on Vimeo.
A.
Deadlift
5 sets of 3 @ 75%
B.
Three sets of:
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds
C.
Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 20 reps
Squats x 10 reps
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers x 5 reps
Box Jumps x 10 reps
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
Toes to Bar x 5 reps
Push-Ups x 10 reps

Wednesday

Strength
Front Squat 2 2 2 @ 90%
Snatch 2 2 @75% 2 2 @ 80% 1 1 1 @ 85% 1 @ 80%
Push Press  2 2 1 1 1 all @ 75% or more
Snatch Pull 3 3 @ 100% 2 2 @ 105%

W.O.D.
Run 1 Lap
10 Axle Push Press (115/75)
15 GHD Sit Ups or 25 Ab Mat
20 Burpees
30 Walking Lunges
40 Double Unders
45 Axle Deadlifts
40 Double Unders
30 Walking Lunges
20 Burpees
15 GHD Sit Ups
10 Axle Push Press
Run 1 Lap

Training CrossFit vs. CrossFit as a Sport

Friday

 We had a good turn out yesterday at 4:30 to join Mitch in his last WOD before leaving for College.

Strength
Snatch  Practice
Jerk  Work
Or Make up Strength

W.O.D.
10 Power Snatch's (115/75)
15 Walking Lunges
20 Push Press
25 Push Ups
30 Back Squats
35 Sit Ups
40 Dead Lifts
45 Air Squats
50 Double Unders

Make sure to Join us Saturday for our Open House and BBQ!! 11:30 to 2:30pm , no morning classes at 8 or 9. If you want to do a WOD there will be 4 time slots to workout during the BBQ anyone can join in on the workout it will be fun!

Monday

One of the Brutal Hills on the Trail run Sat Morning at Femme Fit

Strength
Back Squat  Sets of 8 @ 65, 70, 75 & 80%
Front Squat  Sets of 5 @ 60, 65 & 70%
3 Sets of Max Effort Strict Chest 2 Bar Pull Ups

W.O.D. (Same as 2/22/12) 
50 Double Unders (150 singles)
15-12-9
Wall Ball
Box Jumps
T2B
Burpees
K.B. Swings
Lunges

Finish with 50 Double Unders

Femme Fit 2013 - Another competition in the books this weekend, and it was an awesome day! I am a little sad that Megan was the only female from CFCP to make this one. It was the toughest we've been to but I know we have a few more ladies that would have competed well and had a great time doing it.  Just the sheer amount of volume in this competition was pretty tough.  I think overall there was close to the amount of work completed as there was in Fittest of the Sierras, and that one was a 2 day competition.

    It started with a 3.5 mile trail run which had some crazy hills and reminded me of parts of Tough Mudder. I think the winner was around 35 min and Megan did well about 4 min behind. We aren't sure but figured she finished around the top 15.  
    Next the athletes were given 10 min to find a max lift on the Snatch and C&J. Megan did no where near as well as she hoped but we did learn some valuable lessons from the experience. The thruster Wod was a tough one, a few girls did it at 85lbs and only had to do 30 reps of thrusters twice and box jumps. The winner finished this event sub 5 minutes which was nuts, 60 heavy Thrusters and 30 box jumps. These movements are 2 of Megan's strengths and she definitely moved up after this one.  

    My dad and I were amazed at the 400m sprint event. There were some ex track stars for sure out there, and it showed. On Megan's Heat she ran well but was still blown away by 2 girls who ended up 1st and 2nd in the event overall which was bracket style racing. She came in third just ahead of the rest of her heat but unfortunately only the top 2 from each heat moved on. The last work out had 100lb sandbag carries, burpees and more running. Some of the smaller girls had a tough time with such a heavy, awkward bag.  One of our friends barely weighs more than the sandbag itself.  Megan kept a strong pace on the burpees and sandbag work and then started on her last 400m run of the day. Starting slow and then turning it on big time, she passed 3 girls on the run, the last one with yelling and cheering from the crowd at the finish line to win her heat. 

    At every event there is some incredible motivational, moving moments and its amazing to see athletes that are not professionals struggle, suffer, and give everything to finish and conquer the work outs. Its a fun thing to see and we thank my Mom and Dad for making the trip for the day to watch. We also had a good time with our friends from CrossFit Determination and Level 10 CrossFit.

Friday

Strength
Back Squat 10 8 8 8
Push Press 5 3 3 1 1

W.O.D.
3 Rounds
4 Power Clean  (185/125)
8 Bar Facing Burpees
Then 3 Rounds
20 D.B. or K.B.  Lunges (55/35)
15 Toes 2 Bar

Fourth Games Event Announcement
"Mistakes and Forgiveness" with Austin Malleolo - [video] 
The 5 Women to Watch at the 2013 Reebok CrossFit Games
How to skip leg day

Thursday 5/9

Enlarge image
"While on a hike, our 130-pound English Mastiff, Louis, went down more than two miles from our car. My husband, an Army medic and avid CrossFitter, began our trek over rocky terrain. Had it not been for CrossFit, he would not have had the strength and endurance to carry our Louis to safety."
- Ashley Shanklin
Strength

• Split Jerk (Find max)

W.O.D.

• 4 rounds for time
• 10 Deadlift (225/155)
• 20 lunges
• 10 push ups
• 20 double unders

Midline

• 2 rounds
• 25 Sit Ups
• 25 Russian twists (heavy)
• 25 Hollow rocks

All Team and Individual Events for 2013 Reebok CrossFit Games Regionals Released! 

We will be going on Sunday May 26th!  Get tickets Here!! 

 "Olympian's New Goal: Qualify for CrossFit Games" with Anna Tunnicliffe, CrossFit Journal video [wmv] [mov] [HD mov]

Tuesday

WOD:

"Filthy Fifty"

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

"Oly Analysis: Chad Vaughn Snatch" with Chad Vaughn, CrossFit Journal video [wmv] [mov] [HD mov]

The Barber Brothers