1 RM Push Jerk
3 x (100m + 200m + 400m)
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.
Post your total running time excluding your rest (whole class starts at [...]

Major preggers, in the gym doing O-Squats anyway…
Only had 3 or 4 classes under her belt and got booted. Still coming anyway…
Recovering from shoulder surgery and getting tired of scaling workouts and doing the same one handed stuff. Showin’ up for noon class anyway…
Sporting a sling, shinhawkin’ it anyway…
Next time you need a little inspiration [...]

Daily WOD
10 Rounds:
200M Run
7 C2B’s
7 Front Squats (135/95)
Scale 1:
Regular Pull-Ups
(105/75)
Scale 2:
Dead Hang Banded Pull-Ups
(105/75)
Rx
Angelina: 27:40
Paul: 30:13
Chuckinator: 31:15
Wade: 36:45
Scale 1
Ryan: 29:02
Jarah: 29:17
Jeff: 29:44
Peggy: 30:38
JZ: 31:36
T-Mac: 35:34
Scale 2
Michele: 26:58
Jerod: 36:10
Jen B: 39:53
Scale 3 Baby!!
Jeff N: [...]

Mr. Brent Chapman has started a blog he would very much like you all to have a look at and participate in. He will cover CrossFit stuff, S&C, training and general tomfoolery. You can check it out here:
http://chattingwithchappy.blogspot.com
In case you forget to bookmark it , you can find it on our Resources Tab under [...]

Just wanted to let ya’ll know that starting next week, 2/28, we will be adding two more beginner classes at the gym. They will be slotted for Tuesday and Thursday at 7PM. We hope our newer folks enjoy this!
Remember, even if you have “graduated” and are attending the open classes you are welcome back to [...]

February 21, 2012

15 Box Jumps (32/28)
9-5-7
BW Power Cleans
HSPU’s
600M Run
Scale 1:
75% BW
(28/24)
ROM HSPU’s
Scale 2:
60% BW
(24/20)
ROM HSPU’s
Rx
Joel: 10:01
Jason: 12:53
Chuckles: 15:34
D: 18:11
Scale 1
Angelina: 8:46
Brian D: 10:02
Brian Q: 10:27
Lucke: 12:29
Wade: 12:38
Barbie: 12:57
Scott: 14:26
Ryan: 15:16
Scale 2
Sarah: 10:43
[...]

February 20, 2012

Daily WOD
15 Minutes of Bar MU Practice:
Banded assistance, Bar MU from the boxes etc.
5 Rounds for Total Reps of:
1 Min ME OHS @95/65
Rest 1 Minute
1 Min ME Push-Ups
Rest 1 Minute
Post Total O-Squat Reps and Total Push-Ups
Scale 1:
(75/53)
Scale 2:
(75/53)
Knee Push-Ups
Rx
“Man Meat” Chuck: 201
Rich: 150
Brian: 138
Carl: 133
Bo: [...]

February 19, 2012

Complete:
1.5 Mile Run
90 KB Snatch (24/16)
180 STS (24/16)
Break up the work however you like.
Scale 1:
(20/12)
Scale 2:
(16/8)
Rx
Angelina: 20:49
Joel: 25:10
Jordan: 25:44
Scott: 28:00
Jason: 28:46
Scale 1
Brian Q: 26:19
Eric: 27:13
Nate: 27:43
Scale 2
Heidi: 25:07
Matt: 26:30
Scale 3
Kate: 20:50
Jamie: 23:01

February 18, 2012

On the 20 Second Interval:
Complete 10 100 Ft. Shuttles. 1/2 the gym length out, touch, 1/2 the gym length back. Sprint HARD, no jogging!
Rest…
2 Rounds:
Deads (205/135)
1 Minute rest…
Max Unbroken Burpees followed immediately by max unbroken
Rest 5 minutes between rounds. Post total reps for both exercises, both rounds (1 number for STS, 1 number [...]

Have you been considering the remote possibility that your kids can possibly live without all the crap food your trying to stop eating yourself? Thinking you may be able to wean them off the constant flow of sugar and processed carbs? Give this book a try with your younger ones and let us know [...]