Janice will be here on Thursday from 4-6pm during our Open Gym hours! If you would like to get a massage, please let us know so that we can get you on the sign-up sheet. It’s probably not a bad idea right before “Murph” this weekend!
Also, who would like to do “Murph” with a weight vest on Saturday? Let us know ASAP so that we can pick a few up!
WARM-UP
2 x 100 meter Shuttle Sprints (10 meter increments)
High Knees x 2
Butt Kicks x 2
Karaokes x 2
STRENGTH
7 x 2 Deadlifts- heavy, rest 2 mins
WOD
In teams of 2, complete 3 rounds for time of:
50 meter Wheelbarrow Walk
20 Thrusters while partner holds bottom of Ring Dip
20 Pull-ups while partner holds chin over the bar
Nice job on yesterday’s Coach’s Challenge!!! Pat was extremely close, finishing in a time of 2:15, but unfortunately nobody took home the prize. We will definitely be doing another Coach’s Challenge in the near future, because you guys showed a tremendous amount of effort today. Awesome work!
Janice will be here from 4-7pm, so if you’re in for an afternoon class, get some work done!
I wanted to go over a few things for the summer before we get into the thick of it. First up, we’ve been asked to have everyone park either along the fence closest to John St. or along the back of the parking lot in front of the dumpster. Also, with all of the new members coming in, we ask that everyone try to sign up for class a day in advance so that we can better prepare scaling for everyone. Last up, please help us keep the gym clean by wiping down bars and mats after the WOD. We’re bound to sweat a lot more this summer, so we’ll be mopping a lot more often, and it will help us out if we can keep the equipment squeaky clean! Thank you, guys!
WARM-UP
Bear Crawls x 4 lengths
Aligator Crawls x 2 lengths
Crab Walks x 2 lengths
30 Jumping Squats
Who wants to go watch the CrossFit Games Regionals?! We’re going as a group on Sunday, June 2nd. We are going to take the train into Chicago, and the Regionals are held at Navy Pier. Let us know if you’re interested!
Just a reminder that we will be doing “Murph” next Saturday, May 25th at 9am. We were wondering if anyone would be able to come and take pictures for us. Also, we will be grilling out and having drinks afterwards, so bring something to cook!
Here is our first Coach’s Challenge! You guys have to beat us to claim the prize. The fastest girl with a time that beats Cristin’s, and/or the fastest guy with a time that beats me will be the winner(s). You must perform the movements to standard, and you will be judged, just like in the Open. If you would like a shot at taking down our times, we will be doing this on Monday. The workout is:
5 rounds for time of: 10 Hang Power Cleans (95 lbs/65 lbs) 5 Box Jumps (24″/20″)
*Note- Hips and knees must come to full extension on the Hang Power Cleans before the bar can be lowered. Hips and knees must also come to full extension on the Box Jumps, either on or above the box. Bounding is allowed.
Coach TJ’s time- 2:05 Coach Cristin’s time- 2:15 Check the video below!
You guys wanted us to put on “Murph”, so we’ve set the date for May 25th at either 8 or 9am! Please let us know which time you would like to attend. We’ll grill out and have drinks afterwards with a few fun games for those still able to move.
Janice will be back in the gym on Tuesday for massages. She worked on me yesterday, and it was amazing. Took care of all my little aches and pains!
How are you guys doing on the Paleo Challenge? I’ve only been hearing from a couple of you each week, and I want to make sure you’re all still on track. Let us know if you need any help!
WARM-UP
Run 200 meters
World’s Greatest Stretch x 2 mins
20 Kips on Bar
20 Jumping Squats
SKILL
Kipping Pull-ups
Butterfly Kip
Muscle-ups
WOD
In teams of 3 or 4, complete for time:
100 Pistols
100 Kettlebell Swings
200 AbMat Sit-ups
Finish with each person running 200 meters w/ a barbell on their back (135 lbs/95 lbs)
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