WOD: 6.18.13

SKILL: 3 rope climbs in as few pulls as possible (long socks required) (Varsity: legless)

STRENGTH: 6×3 floor press

WOD: 4 rounds of team relay

1/4 airdyne sprint

50m tire drag (backwards)

CONGRATULATIONS DANENE!

If you didn’t get my barrage of Facebook posts and updates of this weekend’s Fittest of the Sierras competition, you didn’t see Danene practically sweep her division. Now a couple things to mention. It is true that her field of competition was small, HOWEVER, looking at the scores from each division, including the “bad ass young bucks”, she held her own! In event 1, she beat all but 2 women and 5 men out of 105 total athletes. Plus, she would have placed 5th in both events 3 and 5 if she was in the women’s open division, which had 46 women, including several regional and games’ athletes. It goes without saying how incredibly proud I am. She’ll be the first to downplay these achievements, but do not let her.

I also want to give a big shout out to EJ, who drove all the way from Utah to participate in this comp. He pushed his comfort zone and capacity to the limits. I was very impressed with his performance in the “bar muscle up” event and down right inspired with his determination to finish the final event within the time cap. GREAT JOB EJ!

Endurance/STRENGTH

CHALLENGE: max T2B in 2 minutes

STRENGTH: 3×4 back squat/ 5×5 back squat

WOD: 5 rounds/3 rounds for time:

300m run/ 5 power snatch (135/95) (VARSITY=squat snatch)

10 plate burpees/ 10 burpees over bar

CORE: 2 rounds

15 v-ups

2 minute plank

WOD: 6.14.13

SKILL: goat time

WOD: athlete’s choice (choose one)

1. “Jack”- 20min AMRAP

10 push press (115/85)

10 KBS (53/35)

10 box jumps

2. “Nate”-20min AMRAP

2 muscle ups

4 HSPU

8 KBS (70/53)

3. “the Chief”- 5 rounds (each 3min AMRAPs, 1min rest between rounds)

3 power cleans (135/95)

6 push ups

9 squats

CORE: tabata bicycles

WOD: 6.13.13

Some of you have mentioned that you’re having a hard time viewing the newly posted WOD, thinking I didn’t post it.  Next time this happens try clicking on our main logo at the top of the page. And remember…I’m not a computer scientist like you’ve seen on some James Bond movie. I don’t even know what the Cloud is, even though Cody has tried to explain it to me a thousand times.

SKILL: 3x 8 KB triangles

CHALLENGE: max double unders in 2 minutes

WOD: 4 rounds for time

400m run

25 abmat sit ups

15 slamballs

*bring water

WOD: 6.12.13

WHY FARMER’S CARRIES ARE FUNCTIONAL….KIND OF…

SKILL: C&J prep/technique

WOD: 7 minute AMRAP of:

1k row

max clean and jerks (135/95)

then…immediately,

STRENGTH/CHALLENGE: 400m farmer’s carry for time (each minute that pasts takes 2 reps from total of WOD)

CORE: 50 GHD/T2B/v-ups

Happy Belated Bryan D!!

Yoga tonight at 7:30

CHALLENGE: max plank hold for time

STRENGTH: 12 minutes to est. a 1RM weighted pull up

WOD: complete as fast as possible

44 back squats (medium-heavy)

44 burpee box jumps

Happy Anniversary to the Basca’s

Big thanks to all the ladies that came out to Wifey’s baby shower, (I can now complete my own personal castle made of diapers).  Also, we can’t thank Mike and Belinda enough for coming to the rescue and hosting it! We are very blessed to have such amazing friends and family!

http://library.crossfit.com/free/pdf/CFJ_05_Terms_Warkentin_FINAL3.pdf check this link out and see if you resemble any of these CrossFit definitions.  For example, on today’s WOD I upsold too much, and Danene pulled a Gandalf and crushed me.  In my defense, I just gazelled it.

SKILL: OMEM for 7 minutes

5/3 HSPU

WOD: in partners, complete

400m partner carry or 400m tire drag

then…

P1: 130 wallballs

P2: 30 double unders (switch once completed)

then…

130 partner patty-cakes

then…

400m partner carry or 400m tire drag

CORE:

50 bicycles

50 abmat

50 twists