Benchmark girl “Helen“
3 rounds for time:
400m Run
21 Bell Swings – 55/35lbs
12 Pull-ups (18 band)

Post time to comments.

OPTIONAL: You may choose do 5 rounds for time – “Champion Helen”

Coaches notes: Have a reason not to run? You may replace the run with a 500m Row. Intermediate bell swings 35/25, Beginner 25/15 with 12 ring rows. Compare to 090409.

Picture shows Harlan and Kat going for max squat snatch at last night’s Oly club. Their new maxes are 175 and 85, respectively. Both are showing excellent form!

Wall Ball Challenge = 99 Wall Ball

Skill work = Handstand with shoulder taps

Workout = 2K Run for time
Rest 5 minutes
Then Push-up x2 on the minute
i.e. 2 PU on 1st minute, 4 PU on 2nd minute, etc.

Post run time and # of minutes of Push-ups to comments. *Wall Ball challenge people can do wall ball instead of push-ups.

Picture shows 2 year old Dax helping his CrossFit Mama Ferrah get through her workout, top picture doing deadlifts, bottom picture doing push-ups.

Saturday: 10am team workout; 11am 100 Wall Ball for time, Challenge wrap up.

Overheard at CFR: “Sometimes I forget I’m a girl!”

Wall Ball Challenge = 98 Wall Ball

Skill Work = Handstand with controlled Straddle Down

Workout = Max Overhead Squats
3-3-3-3-3

Then, Weighted Pull-ups
3-3-2-2-1

OR if you cannot do standard or weighted pull-ups yet, do a Pull-Up Ladder with one band LESS than you usually use. For example, if you usually use a green (75lb) band, use a purple (50lb) band and do pull-ups 1->10->1.

Post results to comments.

Picture: L: Aaron and Paul are doing Overhead Squats (this is actually from Overhead Fran), R: Brian D shows us how Weighted Pull-ups are done.

Overheard at CFR: “You guys are intense!”

Wall Ball Challenge = 97 Wall Ball

Skill Work = Traversing – walking handstand along the wall – try both directions!

Workout = “Step Ladder” for time:
(Click on the title for background music while you read this post!)
30 Burpees
25 Abmat Situps
20 Dumbbell Snatch* – Left arm
25 Abmat Situps
20 Dumbbell Snatch – Right arm
25 Abmat Situps
30 Burpees

Post time to comments.

Coaches notes: *DB Snatch are squat snatch and weight is 35/25lb

Picture: Becky joins Monica, working out on her actual due date! Becky did the same workout as everyone else yesterday. Here she is shown doing 35lb Thrusters and ring-row-to-muscle-up. She subbed rowing for running as it’s low impact. Working out on your due date definitely earns you a spot on our website!

Wall Ball Challenge = 96 Wall Ball <-- 9 people still in, 5 days to go!

Quote of the Day: “You cannot push anyone up the ladder unless he is willing to climb”.

Skill Work = Handstand hold for time

Workout of the day = “Up!“
5 rounds for time:
6 Muscle-ups
9 Thrusters – 95/65lb
200 m Run

Post time to comments.

Coaches notes: Sub for 6 Muscle-ups is 15 Ring Row to Muscle-ups; Intermediate Thruster weight is 65/45lb, Beginner 35/20; Sub 250m Row for 200m Run if raining; Those in the Wall Ball Challenge can do 18 Wall Ball instead of Thrusters.

Gym Challenge of the Week = One-arm Handstand Progressions

Picture – “Couples that handstand together, stay together!” Nolan and Mandy are working on their handstand skills. Who can get a one-arm handstand by the end of the week?!

Overheard at CFR: “!@%$#%@”

Wall Ball Challenge = 95 Wall Ball

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 x body weight
Bench press: body weight
Clean: 3/4 x body weight

Set up three bars and storm through for time.

Post time to comments.

Modifications, as per CrossFit Brand-X:
Big Dawg: As Rx’d (prescribed)

Wall Ball Challenge = 94 Wall Ball

9am Painstorm – sign up if you can do standard pull-ups and snatch 75/55lbs

10am Team Workout – all fitness levels welcome

Dragon Boats – our team, “CrossFit Chicks” is racing at 9:30am and 12:30pm, with finals at 3:50pm. Please come out and cheer us on!

After Party is at Nick’s Western Pizza downtown, 8:30pm, all CFR members welcome. $5 for a Nick Burger and viewing of the CrossFit movie, “Every Second Counts”. Please come!

Pictures: TOP shows our CrossFit Chicks silver medalists! BOTTOM: What do CrossFit Chick Dragon Boat paddlers do with their Coach? Why, pick him up and press him of course!! Thanks Coach Dale!

Overheard at CFR: “That was about as fun as a root canal!” -re: 800 m runs

Wall Ball Challenge = 93 Wall Ball

“Summer in the City” Chipper:

1 round of CrossFit warm-up

Skill Work = Any you missed this week PLUS Ring Dips 3×10 (sub negatives)

Then run specific warm-up outside with high knees, butt kicks, skips, etc.

Workout = 4×800 m Run, rest same amount of time as run

Post 4 run times to comments.

If it is raining, sub 4×1000 m Row.

Picture: Good things come in 3! We now have 3 Kims at CFR: L to R: Kim H, Kim Fly, Kim Fe. They are playing around on the GHDs.

Video: CrossFit Trainer Workout Part 2 [wmv] [mov] – Courtesy of CrossFit.com. By the way, this gym in Colorado is where Aaron and I did our level 1 training in 2007! Pat Sherwood and Dave Castro were there. Not to mention Annie, Nicole, and the big man himself, Coach Greg Glassman.

Wall Ball Challenge = 91 Wall Ball

Skill Work = False grip pull-ups from knees plus transition 2×10

Workout of the Day = “Shae-bata”
Tabata format (20 seconds on, 10 seconds off)
4 minutes each of:
Front Squat -65/45lb
Ring Rows
Squat Thrusts
Row for Strokes

Post total reps to comments.

Shae (pictured) has an old shoulder injury from boxing (Shae, correct me if I’m wrong). There are certain exercises Shae has to avoid, but that doesn’t stop him from coming to CrossFit! He will modify a workout or make up his own. We’re doing one of his creations today.

Video: One of our favorite videos yet – 2009 CrossFit Games: CrossFit Community [wmv] [mov] – Courtesy of CrossFit.com.

Article: Kelly Clarkson endorses CrossFit

Wall Ball Challenge = 90 Wall Ball – only 10 more days to go!

Overhead at CFR: “I’ve missed getting my butt kicked in 5 minutes!”