Lung, Push

Warm up x 2:
10 - Pass throughs
Rotator Cuff Warm-up
Internal Rotator Cuff  WU
Crab Walk (down and back)
3 - Inch worm
2- Perfect Stretch

WOD:
30 ft. Overhead Lunge/walk w/ weight
10 pushups
30 ft. Overhead Lunge/walk w. weight
9 push...etc down to 1 pushups
__________________
Steve - 15:20
Barbie - 17:11
Carlye - 6:55
Lori - 11:30
Beth - 16:40
Jerry - 12:38
Shar - 15:58
Ju - 11:09
Jackie - 9:13
Anna - 12:34
Petal - 12:01
Matt W - 15:12

Upcoming New Class Times

Starting the week of March 30th - CrossFit @ ORU will be moved up by 30 minutes to 6pm.

Pleas adjust your schedule. If this is a major problem for you please let me know and we will see what we can work out.

Stay Strong
doug

Foundation and Function

Tonight we are going to learn and go over the 9 foundational movements. It is going to be a fun class, a little longer class and a big learning class. Although you may not think you are getting a workout, I PROMISE that your muscles will be sore and you will be sweating a lot. We are going to end the class with a walk/run/row or bike and sit-ups

The 9 foundational movements are:
Squats/Back squats/Overhead squats
Press/Push Press/Push Jerk
Deadlift/Sumo Deadlift High Pull/Med ball clean

We will also have a guest instructor with me, Jerimiah - my personal trainer.

see you Tuesday night at 6:30

Great class tonight. Tough work by everyone to work on form and technique. Technique then spee then strength, they will all come for each of you.

End of class WOD
30-20-10
Sit-ups/pushups/squats

Jerry 6:46
Steven 7:55
Barbie 9:57
Todd ?
Emily ?
Matt S 4:50
Jodi 6:57
Jackie 6:20
Abigail 6:50
Ju 6:29
Matt W 8:39
Lori 7:57
Petal ?

pushup bonanza

100  push ups for time

Pull, Press

Warm-up: 2 rounds
100 Jump Ropes
15 sit-ups
15 supermans
10 squats
10 push-ups
Samson Stretch x2
Perfect Stretch x2

AMRAP-10 minutes
12 Sumo-Deadlift High Pulls
8 push press

CrossFitting Congressman

I will be sending out an article from Congressman John Sullivan about CrossFit. He did compete and leave it all on the floor this past weekend. And, he did compliment me on my "clean' form as one of the best he has ever seen...

Enjoy the article, take to heart and spread the word to family and friends.

doug d

CrossFit Southwest Sectionals WOD #3- Modified

250 meter sprint
25 Overhead Lunge Steps (35# DB)
25 Kettlebell swings (35#)
25 Squats
25 Jump Boxes (20")
25 Deadlifts (35# DB)
25 Mountain Climbers
25 Thrusters (35# DB)
250 meter sprint

This one was much tougher than it looks: Everyone did a great job working through it.
Jerry: 13:30
Steven: 13:35
Jodi: 12:45
Matt S.: 13:40
Craig: 13:00
Matt W.: 13:43

Lift, Clean, Squat, Press

3-5 RFT

7 deadlifts
7 Power Cleans
7 front squats
7 push press/jerk

Use the same weight for each movement. Completing all 28 reps equals 1 round. After each round you may set the weight down. Each time you set the weight down during a round immediately drop and do 5 sit-ups.
Complete as fast as possible and with as little penalty sit-ups as possible. Time and number of sit-ups performed will be posted.

______________
Everyone did great working with the new move of the Power Cleans. Complex movement but one of the best movements you can do for your body. It was great to see Shelley once more and WELCOME to the Sexton's and Blake.

Barbie: ?
Steven: 8:58 - 5 rounds
Blake: 8:54 - 5 Rnds
Jerry: 9:53 - 6 rnds
Bricelyn: - 9:22 - 5 rnds
Ju: 6:37 - 5 Rnds
Jackie: 8:45 - 5 Rnds
Beth: 8:54 - 5 Rnds
Shelley: 10:30 - 5 Rnds
Matt: 9:02 - 5 Rnds
Shar: 9:49 - 5 Rnds