CrossFitWV

Monday, January 30 WOD

Warm-up: 400m run, 30 sec wall sit, HAM, Lunges, Bear Crawl

Front Squats: 3x3x3x3

then,

WOD

7 Rounds:

• 7 Front Squats (135,95)
• 7 T2B

Sunday, January 29 WOD

class times: 11-12 Open Box, 12-1 WOD

"Desforges"

5 Rounds:

• 225 pound Deadlift, 12 reps
• 20 Pull-ups
• 135 pound Clean and jerk, 12 reps
• 20 Knees to elbows

 

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

Saturday, January 28 WOD

class times: 8:30,9:30,10:30

Grab your partner dosey doh!

If you do not have a partner we will get you one....or you can pick your favorite trainer to be your partner :))))

Friday, January 27 WOD

"Nasty Girls"

3 Rounds:

• 50 Squats
• 7 Muscle Ups
• 10 Hang Power Cleans (135,95)

A Note from Chef Sandy:

I’ve been working on clean eating for almost three years now. I know where to get stuff. I order certain things to eat when I go out. I have a lot of meal ideas because I’m always cooking. With that, I’m always trolling websites, and I have several I would recommend. I am happy to share this info with you.

For instance, Caroline texted me and asked me whether she could get blanched almond flour at Kanawha City Kroger. I can say unequivocally that I’m fully qualified to direct you to the appropriate aisle at Kroger (Kanawha City, Ashton Place and maybe South Charleston). I really don’t mind. If you have a specific question about anything (CrossFit food related that is), post a comment. If you want, I’ll email you with my cell number so you can text me from Kroger too. If I don’t know the answer to one of your probing questions, I’ll find someone who does. I promise.

Thursday, January 26 WOD

WOD

5 Rounds:

• 9 C2B Pull-Ups
• 12 Pistols
• 15 Power Snatches (95,65)

 

Skill Focus: Max height box jumps

Wednesday, January 25 WOD

WOD

• 10 HSPU
• 15 Wallballs
• 20 KB Swings
• 25 DL (185,135)
• 100 Double Unders
• 25 DL
• 20 KB Swings
• 15 Wallballs
• 10 HSPU

WE NEED WATER!! And new EatPood post! It's National Peanut Butter Day, (yay!!), but those of you true to the paleo diet or the Whole9 know that peanut butter is on the do-not-eat list! While some of us feel that peanut butter falls into a category of its own as a major food group, we do not want the paleolithics to be left out of the NPB Day celebration. So, check out the EatPood post for the delicious Thai ALMOND Butter Sauce recipe. It's a keeper!

 

ANNOUNCEMENTS:

We have a winner for the Body Fat Challenge!! Kaitlyn Bedekovich at a whopping 6% loss in just 6 weeks!! Congratulations Kaitlyn!! You worked hard and kept it clean! Keep up the good work. Celebrate your win and the day with some almond butter!

 

 

 

Tuesday, January 24 WOD

Warm-up: 100 DU, Skin the Cat x 3, 10 Hollow Rocks, Tabata Squats

WOD

21-18-15-12-9-6-3

• Calorie Row
• Ring Dips
• GHD Sit-Ups

Monday, January 23 WOD

Snatch Balance: 5x5x5x5x5

then,

5 Rounds:

• 12 Wallballs
• 12 T2B

ANNOUNCEMENTS:

If anyone who is competing in the Fat Loss Challenge has not gotten their last DEXA scan, do it Monday! Monday is the very last day to have it done to be considered for the competition. If you don't do it Monday, you can have it done any other time, but it will not be considered for the Challenge. The winner will be announced Monday night!

Sunday, January 22 WOD

Sunday Box Hours: 11am class, noon class, 1-2 Open Box

Saturday, January 21 WOD

Saturday Class Times: Regular classes 8:30, 9:3and 10:30 am; Free beginners class at 9:30am

You can do either WOD Saturday or Sunday

WOD OPTION 1:

20 min. AMRAP

• 5 HSPU
• 10 Toes thru Rings
• 15 KB Swings

or

WOD OPTION 2:

"HIDALGO"

Run 2 miles

Rest 2 minutes

135 pound Squat clean, 20 reps

20 Box jump, 24" box

20 Walking lunge steps with 45lb plate held overhead

20 Box jump, 24" box

135 pound Squat clean, 20 reps

Rest 2 minutes

Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.