***THE NEW ATHLETE TRACKING SOFTWARE/PROGRAM IS NOT GOING TO BE READY TO GO TOMORROW SO...AS PAINFUL AS IT IS...MAKE SURE YOU START A NEW CARD FOR MAY. MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY). THANKS!***
CFS WOD - Wednesday 1MAY2013
STRENGTH TEST: 20 minutes to establish a 3RM Thruster
METCON: "DEATH BY SQUAT CLEANS" M-135#/F-95# *With a running clock perform 1 Squat Clean the 1st minute, 2 Squat Cleans the 2nd minute, 3 Squat Cleans the 3rd minute, etc... **Continue until the athlete is unable to complete the required amount of reps in the allotted minute.
SKILL: 10-15 minutes of Squat Clean work *Low loads **Work on sweeping the bar high into the hips, keep the bar pulled tight, SPEED, good fundamentals at the bottom of the squat
METCON: PARTNER WOD 20 minute AMRAP: 5 Squat Cleans (M-155#/F-105#) 10 Ring Dips 15 Kettlebell Swings (M-70#/F-55#) *Partner #1 starts working on the AMRAP while Partner #2 takes off on a 200m run. Partner #1 gets as much work done as possible while Partner #2 is running. When Partner #2 returns he/she resumes where Partner #1 left off and Partner #1 takes off on the run. This continues for 20 minutes.
**THERE WILL BE A NOONER TODAY (MONDAY 8OCT2012)**
MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (WEDNESDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - MONDAY (8OCT2012)
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT NORTHEAST ENGLAND*** In 20 minutes, using (M-155#/F-105#) accumulate as many points as possible using the following point schedule: Snatch= 10 pts Thruster= 5 pts Ground to Overhead= 4 pts Squat Clean= 3 pts Deadlift= 1 pt *Use one load throughout workout.
***THERE WILL BE A NOONER TODAY (TUESDAY 11SEP2012).***
***REMINDER: SEPTEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (YESTERDAY)...THE CARDS DIDN'T MAKE IT TO THE CASA DE BOOM BOOM TONIGHT SO YOU'VE GOT AN EXTRA DAY TO SQUARE UP. CARDS WILL BE MARKED WEDNESDAY. THANKS!***
CFS WOD - Tuesday 11SEP2012
METCON: "JJ" 1-2-3-4-5-6-7-8-9-10 Squat Cleans (M-185#/F-125#) 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups *Advanced athletes can use parallets, dumbells, bumper plates, etc. to create a deficit on the HSPUs.
***THERE WILL BE A NOON CLASS TODAY (WEDNESDAY 22AUG2012).***
CFS WOD - Wednesday 22AUG2012
STRENGTH: 2 Squat Cleans EMOM @ 80-85% of 1RM x6
METCON: 8 Minute AMRAP: 5 Hang Power Cleans (M-155#/F-105#) 25 Air Squats
POST-CHAIN COOLDOWN: 3 x 10 Reverse Hypers (HEAVY Load)
Alright so I was in the middle of taking pictures of the board, got the girls side done, turned around, the Lift Big Eat Big Barbell Butt Test was going down, ADD kicked in, and needless to say...I'll post the dude scores tomorrow. They all passed.