Friday, 3.25.16

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Power Clean 3 RM Pull Ups 3 x Max Reps

Conditioning

Complete one round on the minute:

Odd Minutes: Clean Pull – 3 Reps Double Unders – 10 Reps

Even Minutes: 30″ Lateral Box Jump – 6 Reps Toes to Bar – 10 Reps

*For Clean Pull, use 90% of today’s Power Clean 3 RM. *Complete 7 rounds of each alternating minute or 14 total minutes of work.

Triple OG Sweatshirt Status – Carl Case

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Hey everyone,
I wanted to give everyone an update on the sweatshirts, and the reasons for the delays. First, smalls and mediums were on back order, and we had to wait on those. Now we are having a problem with the printing and the material that we picked. During the screen printing process it is discoloring the sweatshirt. Chet has been trying to work with the manufacture to figure out what the problem is. If they figure out what the problem is and can fix it we will proceed as normal. If not we will have to switch sweatshirts, most likely to a solid black. We could heat press the sweatshirts like the samples, but don’t feel like it is the same quality as the screen print. We want to ensure that you are going to get the best quality.
Thank you for your patience, and sorry for the delay.
- Carl Case

TONIGHTS FNL DETAILS! POTLUCK AND SUCH!

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Everyone come in tonight to watch and cheer on our Athletes! We will be having a potluck Thoughts and Strategy: If you want to get in on some thoughts and strategy for this – come in at 4:00 where we will be going over gaming, strategy, equipment, etc. Pictures from last Friday Night Lights: Click here to check out the pictures from last FNL – Also, give Gopi some love for taking the pictures at BlueKrishna Photography by clicking here Volunteers:  Lets get a bunch of volunteers in here so we can run a few big heats!  Tentative Schedule: You get sorted into heats AS YOU ARRIVE – This also depends on how many people we have that will judge, volunteers, how many people arrive late, how long people stretch out the scaled wod. But here is an ideal tentative schedule. 4:00pm – 5:00 Skills and Gaming Talk 5:00pm – 5:30 Heat sorting, Warm Ups, Standards Talk   5:30pm - 1st heat (9 people per heat) we will be giving a 5 minute transition from the last person finishing - we had a range on this one from 11 minute finishers to 35-40 minute finishers, so we will try to put you into a heat with people you feel as though you'll be finishing with. Warming Up: The stock warm up should take anywhere around 30 minutes to 1 hour depending on how prepared you generally are. Teams: Bri’s Knees MaCHETe Betsy’s Babes CrossFit Cobra Kai [/text_output][/vc_column][/vc_row]

Thursday, 3.24.16

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Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Barbell Lunge 4×8 each Close Grip Bench Press 3×5 *For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.

Conditioning

Complete: Bodyweight Bench Press – 1 x Max Reps Unbroken *Do not rack the bar during Max Rep set.

Rest 2 Minutes

Then…

Complete for time: 2/1.5 pood KB Swing – 100 Reps Push Ups – 100 Reps *You may break up reps and sets however you choose.

Wednesday 3-23-16

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Warm-up: 5# plate shoulder series, clean grip pull backs, strict press + push press + jerk to ensure good shoulder path A.  16min EMOM - odd: 1 clean, even: 1 clean and jerk -- you pick the weight! B.  Back squat - 3RM pause squat (full dead stop in the bottom). Then 1 set of max reps at 90% of that number, normal speed C.  4 rounds: 2:00 per round with 1:00 rest -- 10 ball slams, max evil wheels with remaining time

Should I be taking a supplement? Part I

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Should I be taking a supplement? Part I-CFSB Wellness Wednesday This is the first part of a multi-part series on whether you should be taking a supplement. In this first video, we'll discuss some of the most important questions to ask when deciding whether to take a supplement or not: 1. Who are you? What are you trying to do (i.e., what are your goals)? 2. Is this supplement something you could get from food? 3. How long are you planning to supplement? 4. What is the purpose of this supplement? By figuring out the answers to these questions, you'll be able to answer the question "Should I take a supplement?" for yourself any time you're thinking about taking a supplement. Short on time? Check out the 90-second preview here: https://www.youtube.com/watch?v=kBGrw_Mg6q8