Monday 2/6/12

 Welcome New CrossFitters! This is going to be a fun and Crazy week. We are going to be doing two WOD's (workout of the day) for most of this week. One will be a beginners WOD for those trying CrossFit for the first time. The other will be advanced for the members that have been here for awhile and are comfortable doing the WOD with less supervision than normal. Existing members may also do the beginners WOD, It will be less technical but not necessarily less taxing on the body.
 I plan on doing one partner junkyard WOD mid week which are popular. It will include flipping tires, swinging sledge hammers, and other things of that nature so plan that in your schedule.
There has been a decent amount of interest in the free week, I expect the 7:30 am and 5:30 pm classes to be busiest just to give everyone a heads-up.

Check out our February Athlete of the Month Bio. on Betsy Faber. Betsy and her husband Darin joined us about 3 months ago. They said the first month was a bit rough but after they got used to the WODs there was no stopping them. As most of you know you have your ups and downs when working out. Betsy has shown huge improvements since starting and keeps a good attitude even during the WODs that leave you feeling a bit defeated. She comes back with more determination and rocks the next one.                                             You can read her Bio here Athlete of the Month- Betsy Faber 

Challenge: 

Max distance standing broad jump

Beginners WOD:

3 rounds for time:

15 box jumps (16''women/20''men)

15 med-ball slams (14lbs women/20lbs men)

20 meters walking lunge w/plate overhead (15lbs women/35lbs men)

Advanced WOD 

10-9-8-7.....1

Squat cleans (115/85lbs)

Bar facing bar burpees

Toes to bar 

Advanced athletes will be doing WOD near shorter bars. If you need a box for TTB make sure to let the beginners class grab their box first. Take a bit of time to practice the movements and get feel for the weight during my demo with the beginners.

Beginner class, we will be doing warm-up together, workout demo and then 3-2-1 go! Bring a water if you have one.