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For time:

5 Rounds:

10 Deadlifts (155lbs./225lbs.)

20 Push-ups

Then:

5 Rounds:

15 Wall Balls (15lbs./20lbs.)

30 Sit-ups

Then:

30 Burpees

Part I.

Spend 15 minutes practicing the Snatch Balance. Build to a 1-rep max or just use the time to practice this technical skill.

Part II.

A.M.R.A.P. in 15 minutes:

3 full snatches (heavy)

20 double unders

The Rx for the squat snatches today is “heavy.” That is a relative term and will be different for everyone. Most important is that your technique is solid and you are able to receive the bar properly in a well-balanced squat position – so scale the load accordingly.

For those with less proficiency with squat snatches you will scale to power snatches and overhead squats and use lighter weights.

Part I - Power Cleans –  3 x 7

Part II. 

“Tabata This”

Tabata Squats

Rest 1 minute

Tabata Sit  - ups

Rest 1 minute

Tabata Box Jumps (20″/24″)

Rest 1 minute

Tabata Row (meters)

The Tabata protocol is 8 rounds of :20 seconds of work and 10 seconds of rest. That will be done for each exercise – then you will rest for one minute and move on to the next exercise. We will score your lowest number of reps in each :20 second interval per exercise and total meters rowed for a final score.

For time:

1/2 mile Run

Then:

10 – 7 – 5 – 7 – 10

Shoulder to Overheads

Bastards

Choose your own weight for the shoulder-to-overheads. If you are a little beat-up you SHOULD be taking a rest day – but if you insist on training keep it on the lighter side of heavy.

Feeling strong! Go HEAVY!

Part I.

Deadlifts – 3 x 3

Part II.

4 Rounds for Max Reps:

1 minute max Kettlebell Swings (35lbs./55lbs.)

:20 seconds REST

1 minute max Decline Push-ups (14″/20″)

:20 seconds REST

1 minute max One-Arm Kettlebell Swings (35lbs./55lbs.)

:20 seconds REST

1 minute max Knees-to-Elbows

:20 seconds REST

For the first half of class let’s get after some HEAVY Deadlifts!!! Make sure you take at least 4 progressively heavier warm-up sets before hitting your first heavy set of 3.

For Part II. – use the same KB for the regular and one-arm swings. Do equal amounts of left-arm and right-arm swings.

There are many scaling options for declined push-ups and K2Es – so have no fear if you struggle with these movements!

This is a video of the benchmark workout “Karen.” It is also an excellent video to review proper technique for Wall Balls. Let’s see solid Wall Balls today – full squats and hit the target – EACH AND EVERY TIME!!

Bear Mountain Marathon Relay is coming up soon!!

This from Ellen…Hey everyone!!! The North Face Bear Mountain Races have been scheduled for May 5^th and May 6^th.  Last year we had a big turnout for the Marathon Relay and I think we should make it even bigger this time around! The Marathon Relay is on Saturday, May 5^th with a start time of 11 am!  Teams will consist of four members and each teammate will run one leg of the marathon.  Registration begins January 31^st. The registration fee is $150 per team.  Each team must assign a team captain and that person will register for their team.http://www2.thenorthface.com/endurancechallenge/races/2011/ny/index.html

Once your team is officially registered, please email me (Ellen) at epup311@aol.com and include your team name and all runners’ names.  If you want to run and are having trouble getting a full team together, email me and I will help you find one! 

This year we have booked two stone cottages for Saturday night. Each cottage has 6 bedrooms with a queen-sized bed.  The cottages have a common area that has a fridge, wet bar, and microwave.  Since we have use of the entire cottage we can bring sleeping bags and have more than 12 people stay in each cottage.  I am thinking about 30 people or so all together.  If you are interested in staying in one of these cottages, please contact me as soon as possible, once you are registered.  When these 30 spots are filled, we will have to start reserving rooms at the Bear Mountain Inn, so let’s get organized this week with teams and team captains!!!!!!

Awesome work Ellen – thank you so much for organizing this event! For those of you who have taken part the last two years you know what a great time this is. We hope even more of you get involved this year! You don’t need to be a great runner – everyone who wants to have fun can participate! If you have any questions please ask Ellen, Larry or anyone who participated last year!

Now here’s today’s WOD….

For time:

Row 1,000 Meters

Then:

7 Rounds:

10 Wall Balls (15lbs./20lbs.)

10 Pull-ups

Part I.

Take 15 minutes to complete the following strength/skill work:

5 – 4 – 3 – 2 – 1

Power Snatches

Overhead Squats

For these 5 sets complete a power snatch and then an overhead squat for each rep. Your first 2 sets (5 and 4 reps) should be relatively light. The last 3 sets (3, 2 and 1) should be progressively heavier. Work with loads you can handle with excellent form – no “press outs” on the snatch and solid, full-depth, well balanced overhead squats.

Part II.

With a partner :

4 minutes max Plate Burpees (35lbs./45lbs.)

4 minutes max Ring Rows

3 minutes max Plate Burpees

3 minutes max Ring Rows

2 minute max Plate Burpees

2 minute max Ring Rows

1 minute max Plate Burpees

1 minute max Ring Rows

Here is the deal.

Partners will begin by alternate performing Plate Burpees for 4 minutes. Each partner must do at least 5 Plate Burpees during their turn but no more than 10. While your partner does plate burpees you must perform an equal number of No Hand Push-ups while you “rest.”

Same thing with Ring Rows.

Each partner must do at least 5 Ring Rows during their turn but no more than 10. While your partner does Ring Rows you must perform an equal number of Air Squats while you “rest.”

Make sure to complete full range of motion on your Ring Rows – keep your body planked, hit full extension at the bottom and then row until your chest reaches the bottom of the rings. If you are not achieving this ROM you should slow down and recover more, do less reps, or scale the movement!!

Team Score = total Plate Burpees + total Ring Rows.

“Fran”

21 -15 – 9 

Thrusters (65lbs./95lbs.)

Pull-ups

A CrossFit classic and a Leaderboard workout! Come ready to destroy your PR or get your first taste of this nasty lady!!

Compare to 9/23/11 and 2/5/11.

Hey Everyone…we received this e-mail from Erin Walsh (Tom’s sister) and she asked us to pass it on. It seems like a great cause – so please read what Erin has to share and consider making a donation if you can. Thank you!

Hey Larry and Carlo, 

Hope everything is going well at “The Rock” I’m emailing you to ask you to please promote a cause I’m really passionate about on “The Rock’s” website – Penn State Dance Marathon (THON). THON is the largest student-run philanthropy in the world, benefiting children battling pediatric cancer and their families through the Four Diamonds Fund. In 2011 alone Penn State students raised an amazing $9.5 million dollars for the Four Diamonds Fund. This year-long fundraising effort culminates in February with a 46 hour no-sitting, no-sleeping dance marathon. Each year 708 students are picked to be dancers on THON weekend, I am hoping to be one of the dancers in THON 2012. To do so, my friend Kim and I have been raising money all year for the Four Diamonds Fund and will be entered into a lottery system, the more money we raise for the kids, the better the chance we have of being selected to dance in THON!!

I would really, really appreciate if you could pass this information along to fellow Crossfitters. Everyone has been incredibly supportive of one another in the past and we would really appreciate any help! More importantly, so would the Four Diamond families and children. 

To donate or learn more please go to thon.org. Under “designation selection” please select “independent dancers” and then “Erin Walsh and Kimberly Yambrick” for organization affiliation. 

Also, here are some videos that help demonstrate just how amazing THON is:  http://www.youtube.com/watch?v=744PLj3eX0s & http://www.wpsu.org/thondocumentary 

I cannot tell you how much Kim and I would appreciate your help! 

Thank you! See you this summer! 

For the Kids, 

Erin Walsh 

“Together, we will make a difference in the life of a child.”

Once again – please help if you can!

__________________________________________________________________________________________________________________

Now for today’s WOD…

Part I.

Front Squats – 3 x 5

Part II. -

“Flight Simulator”

Complete the following sets of unbroken double-unders for time:

5 – 10 – 15 – 20 – 25 – 30 – 35 -40 – 45 – 50

45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5

There are numerous ways to scale todays WOD. Scales include allowing  broken sets of double unders, counting double unders made or missed,  allowing for a mix of single and double-unders each round, or working for unbroken singles.

If you’ve got good double-unders go for the WOD as Rx’d. If you are struggling with DU’s (or single jump ropes for that matter) we will figure out a way for you to scale this – and guarantee you will be better at DU’s when you are finished!

Compare to 10/30/11, 10/12/10, 6/10/10, 4/25/09.

No matter what nutritional plan you are following this is actually pretty helpful!

For time:

100 Kettlebell Swings (35lbs./55lbs.)

1,000 meter Row

50 Push Presses (55lbs./75lbs.)

50 Weighted Step-Ups (25lbs./35lbs.)

50 Med Ball Throws to Wall Ball targets (15lbs/20lbs.)

50 Mountain Climbers

- For weighted step-ups hold a plate and step up on a box (20″/24″) alternating right leg and left leg. Each leg equals one rep. Be sure to stand up fully with both feet on the box at the top to complete each rep.

- Med Ball throws are just like wall balls only you don’t have to do a full squat. Think of them as push presses with a medicine ball – just make sure you hit the target each time. I think I made these up!

- Mountain Climbers – each rep is a 2-count…so its left, right, ONE, left, right, TWO, left, right, THREE, etc.