Monday 7/16/12 Grace

The Lake WOD was a ton of fun (even though I can barely swim) we are planning another one next Sunday same time. Keep in mind you can scale a swim by doing a run or you can bring your bike.

NEWS:
*Paleo Challenge starts Monday, Pick up your packets, get measured and bring in $15. If you already took a packet bring it in to make a minor correction that will affect your points.You will need a notebook to log your meals. The packets have guidelines about the diet and a spot to track points.
* 1 week from Monday we start our own version of the CrossFit games, the Timberwolf CrossFit fittest of the gym competition. We will do 4 workouts over 4 weeks all will be different and all will be manageable at some level for everyone to get a score. We will keep the skills at a low to mid level making the workouts more work based (that means there will not be Muscle-ups, double-unders, or other things that would keep a newbie from doing a WOD). Most that were here last year have said that the competition was one of the most fun times in the gym. Best of all we will have some sort of really cheesy trophy for the top 3 men and women to take home.

Pre-WOD:
Clean and Jerk review
Clean ladder
Men start at 115, Women at 85lbs
Every minute add 10 lbs and do 1 rep until failure

WOD:
Grace
30 Clean and Jerks for time
(135/95lbs)
There will be a 12 min time cap so we have time to do measurements and pictures after the workout.


Strength WOD:
C&J
1-1-1-1

Back-Squat
3-3-3-3-3