DAY 53 OF THE BURPEE CHALLENGE

CHIPPER

26- clean and jerk (95/65)

26- ring dips

26- front squats (95/65)

26- weighted sit ups w/plate (blue44/black25)

26- weighted lunges each leg w/plate (blue/black)

26- ball slams 35/25

26- gassers (down=1, back=2 and so on)

COME ON PEOPLE!!! LET’S GET AS MANY PEOPLE SIGNED UP FOR THE CROSSFIT OPEN. IT’S ONLY $20 AND IT’S FUNNER THAN HELL. IT’S DEFINITELY WORTH IT. IF YOU NEED HELP ASK A TRAINER AT THE GYM. 

WOW!!! Yesterday was brutal. Always good to have a tough one like that once in a while. You guys and gals did a great job. We will work on those lungs and legs today so come on in and get down.

W.O.D

750 m sprint row buy in(one time only)

THEN… right into

3 rounds of

25- Box Jumps (20/24)

25- Hand Release Push Ups

25- Wall Balls (14/20)

Great Job Today Everyone!!!!

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

3…2…1….GO!

Day 50 of the Burpee challenge!

Today’s strength is a focus on using full extension of the ankle, knee, hips (triple extension) and holding that mid line stabilization. Part one is about using the full triple extension to get the bar moving. Part two is using that you learned to get the bar to they shoulders and moving it over head with the 3 different styles of shoulder to overhead. Part three will get you use to using a false grip on the rings. A precursor into getting muscle ups. Front squats are just for fun :)

Warm up:
1 Round -
10 Pass Throughs – Focus on opening shoulders
10 Perfect Air squats – No Lazy BS
10 Leg swings
10 Good mornings – w/ 45/35 bar
40 Double unders
1/1 Hip mob

Mobility:
Make sure to watch these videos!!!!
Banded Hamstring Stretch
– http://www.mobilitywod.com/2011/01/episode-137365-best-hip-extensor-mob.html
Couch Stretch -
– http://www.mobilitywod.com/2010/09/episode-29-use-your-tv-to-time-your.html
Wrist MOB
– http://www.mobilitywod.com/2011/01/episode-145365-wrist-flexibility.html
Banded wall sit/squat
– http://www.mobilitywod.com/2010/10/episode-52-up-against-wall-snatch-prep.html

Strength:
Clean Work:
1a) 5×2 Hang Clean High Pull – Work to a heavy set.
1b) 5×1 Hang squat clean (rest min 60 seconds)

2a) 5×1 Hang Clean
2b) 5x1Press Cluster: – Heavy as possible (rest min 60 Sec)

• Press Cluster = 1 push press, 1 push jerk, 1 split jerk with out dropping the bar on the ground.

3a) 3 Rounds Max Effort – Max Unbroken False grip rings to chest.
Rest 1 min
3 b) 3 Rounds Max Effort – Max Unbroken Front Squats 65% of 1RM
Rest 1 Min

Optional WOD:

3 Rounds -
15 Bar Facing burpees
15 Wall balls 25/20 @ Pull up beam

TODAY’S PARTNER W.O.D

1 MINUTE ON, 1 MINUTE REST FOR 28 MINUTES.

YOU WILL WORK FOR 1 MINUTE WHILE YOUR PARTNER RESTS. AFTER THE MINUTE IS UP YOU WILL THEN SWITCH TO WHERE YOU ARE RESTING AND YOUR PARTNER IS WORKING. YOU WILL CONTINUE THIS PROCESS FOR THE 28 MINUTES. IF YOU THINK ABOUT IT YOU ONLY HAVE TO DO 14 MINUTES OF WORK WITH RESTS IN BETWEEN. YOU WILL END UP DOING EACH EXERCISE TWICE.

FRONT SQUATS (75/53)

K.BELL TURKISH GET UPS (35/26)

PUSH PRESS (75/53)

WEIGHTED LUNGES W/KB (35/26)

THRUSTERS (75/53)

AB MATS

SUMO DEAD LIFT HIGH PULL (75/53)

WE WILL ALSO HAVE THE KB CLASS WITH SILKE AND OPEN GYM FOLLOWING THE PATNER CLASS.

Hang Power Snatch

3-3-3-3-3

then…

7 rounds:

Broad Jump down (grey line to grey line and back)

25 Double Unders

1 rope climb

Try for this footwork on your rope climb…it’ll help you a TON.

Burpee Challenge Day: 48

]]> http://www.cascadecrossfit.com/2012/02/17/lets-get-ready-for-the-weekend/feed/ 0 http://www.cascadecrossfit.com/2012/02/16/happy-37thbirthday-courtney-wod/ http://www.cascadecrossfit.com/2012/02/16/happy-37thbirthday-courtney-wod/#comments Thu, 16 Feb 2012 09:00:08 +0000 admin http://www.cascadecrossfit.com/?p=5237

Happy Birthday Courtney WOD! | Cascade CrossFit

Well, first of all, thank you Courtney for not judging me on being a stalker and stealing this photo from your Facebook. I’m absolutely in love with it and thought it would be the perfect picture to celebrate your birthday WOD today!!

Today we are wishing a VERY Happy Birthday to Courtney! We thought it was particularly important to honor Courtney in her 37th year, because this is going to be an AMAZING year for her and her family. As some of you may know, Courtney and Kyle’s son Tye, went through a major heart transplant surgery this past year at not even two years old. He looks amazing though and IS doing great. I’m so proud of both Courtney and Kyle  and their amazing outlook on everything. I’ve never met such a caring, positive, and strong couple that still keep things fun and optimistic at the same time. This year is going to be an amazing year for their family as we celebrate moving forward and watching Tye continue to grow stronger and stronger. Courtney- you are an absolutely incredible mom and you deserve every bit of this day to be absolutely amazing. Happy Birthday!

Burpee Challenge: Day 47

Now, time for the WOD!

Miss out on yesterday’s Chipper or want to get in on another one? Perfect. Come in and let’s celebrate Courtney!

“Happy 37th Birthday Courtney WOD”:

37 Box Jumps

37 V-ups

37 Deadlifts (175/125)

:37 sec Wall Sit

37 Pull ups

37 Goblet Squats (53/35)

:37 sec plank

37 KB sit ups (53/35)

37 Double Unders

37 calorie row

3…2…1…GO!

Buck doing work on the KB situps!

Happy Birthday Courtney! Hope your day was amazing!

Some impressive times today! Keep it up everyone!

WOD

25 Thrusters (95,65)

20 Bar Facing Burpees

25 KB Swings

20 Renegade Rows

25 Ball Slams

20 Overhead Squats (95,65)

1 gasser every minute on the minute!!

Gonna be a brutal LUNG burner!

The CrossFit 2012 Games Open is getting closer and closer and it’s time to start really throwing ourselves at some fun WOD’s to get ready for it! Open begins February 22nd, where tens of thousands will compete to win the spot of “Fittest Man” and “Fittest Woman” as well as in the Masters and Team Divisions. We’ve got some individuals who are really gearing up for it, so make sure to cheer each other on and let’s get Cascade CF on the map baby!

Also, a big congrats to our team that competed this last Saturday! We ended up tied for second place out of six teams. I’d say that’s pretty darn good for our first ever “Team Competition”. If you want to see official scores, check out: www.boxleaguenw.com. This league will get going after The Games, so we are hoping to have at least a couple teams compete every time.

Today, we’re going to revist the second to last WOD in last year’s Open. Going to be a great one.

20 min AMRAP:

5 Power Cleans (145/100)

10 Toes to Bar

15 Wall balls (20/14)

Score is total reps (1 round = 30 reps, plus whatever you complete after that)

Compare yourself to the best!

Men’s top finisher, Preston Austin: 516

Women’s top finisher, Annie T.: 484

WOD SCORES

Day 45 of Burpee Challenge!

Cascade CrossFit | Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

I can’t tell you all how much fun we had on Saturday night!  Being in good company, eating delicious food, an unbelievable gift from our members and drinking Paleo Lights was just an awesome time::–))  We are excited for what 2012 has in store for us and look forward to seeing you guys achieve your goals!  Also, the people that competed this weekend did and awesome job and won the competition…YEAH BABY!!!!!!!!!!!!!!!  Burpee challenge day 44.

Mobility:

Banded squat hold against wall

1/1 hip mobility

Banded shoulder stretch

Partner shoulder stretch

WOD: Wilmot

6 rounds:

50 air squats

25 ring dips

OUCH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!