Friday AFTERNOON! 

Beautiful Women, Ugly Overhead Position

4:30-5:30 Kyle

5:30-6:30 Mitch

Crew can come for either class.

 Nice CF warm up, 
 4 Rounds of

7 Pullups
7 Toes To bar
7 Push Ups 



Oly Styles Lifting -

Clean Pull- 7-7-5-5-3-3

Push Press -7-7-5-5-3-3

Power Snatch- 7-7-5-5-3-3

Kyle, here you go

Ice = Ice cups

Heat = Heat pad, (electric is best) hot shower or lots of slow arm circles/ shoulder rolls

 Thrus- Early AM: Heat, stretching, rolling       Lunch : Ice,      PM: Heat, Stretch, Ice


  Fri- Early AM: Heat, stretching, rolling,      Lunch : Ice,        PM: Heat, Stretch, Ice


Massage Starts 
S - Early AM: Heat, Massage, Rolling,          Lunch : Ice,        PM: Heat, Stretch, Ice


S - Early AM: Heat, stretching,  2 Hours Later: Ice      Lunch : Ice,        2 Hours Later : Ice  PM: Heat, Stretch, Ice


M  -  Early AM: Heat, stretching,  2 Hours Later: Ice      Lunch : Ice,        2 Hours Later : Ice  PM: Heat, Stretch, Ice

Wed Night Plyo 


In Soviet Russia, Boxes Jump on you! 

Special Times
6:30-7:30 Mitch
7:30-9:00 Kyle + Group

Plyo Jumping Course  


CrossFit WOD 

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up
  

Monday Night!  TESTING

 MOTHER F'N TESTIN

1900, WE HAVE LOTS TO DO 

AND FOR THE LOVE OF DARWIN, I NEED EVERYONE TO COME OUT!

Last Night for the CrossFit data first recording period

-Bring Food, and Water, there will be plenty of rest time

We will have some drinks after as well, so here it is


Testing in FOUR Phases

Phase 1. 

Max PU
Max SU
Max PullUps


Phase 2
 Pwr Clean WU-7-1-1-1
Back Squat WU-7-1-1-1

 Phase 3

Shoulder Press WU-7-1-1-1
PP WU-7-1-1-1
Jerk -WU-7-1-1-1


Phase 4 

Power Snatch WU-7-1-1-1




POST LOADS/REPS TO COMMENTS

Friday 7:30  pm  Change of Command Wod

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Not Overhead

All the way overhead, but hyper extended elbows

 

 

 

 

 

Good

Rope Climbs and Sprints
730pm Wed Night

Be there! Or be slow.....

 

I NEED NEED NEED YOUR DATA!!

Let me tell you about Statistics

Statistics is the study of the collection, organization, analysis, and interpretation of data.^[1][2] It deals with all aspects of this, including the planning of data collection in terms of the design of surveys and experiments.^{[1]  (wikipedia)} 


I need your data for my experiment!

How can I possibly draw a conclusion to present top leaders, that is in the least bit Statistically Significant if I have few data points!!!!!


AHHHHHHHHHHHH!!!!

So go back over the last week, and if you did not post your data from a workout, DO IT NOW!!!


 Oh, and Props to Caroline, Huge Power Clean PR, #135lbs! Thats mens weight .... 

Monday Night 7:30pm - Victoria Day WOD

Warm Up

7-7-7
Pullups     Pushups     Knees To Elbows

Lifting

-Back Squat 5-5-5-5-5

Clean Technique
-Power Cleans 7-7-5-5-3



WOD
3x3 Muscle Ups
4 Skin The Cats







Friday Night

At 7:30pm, in the immortally creepy words of Julian Assange, "I'mmmmmmmm Ba-ah-ack"

We are Oly Lifting, Nice and easy.

Eva, got the message you left. I once again apologize to both you and the other other high level athletes out there. We have all lost out because of what is in the end a foolish minor incident. 

Full Clean
5-5-5-3-3

Back Squat
Technique - 5-5-5-3-3

Push Press
5-5-5-3-3

Ring Work 
Skin the Cat -  5 Good ones
Knees to Elbows - 7 Good ones
Ring Dips - 7 Good ones
Toes to Rings - 7 Good Ones
Support Position - 2x Max Hold


Here is an example of the Catch Position for a Full Clean . . .  

This is what you will all look like . . . . . .  I am sure . . . . 

Mother F'en Sprint Night!

If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
Yours is the Earth and everything that's in it,
And - which is more - you'll be a Man, my son!
-Rudyard Kipling

I wont be there, pretend that I am there giving you disaproving looks for your shortcomings)



3 Laps

Roll Out the Mats (side by side)

All track Drills 2x through
-A
-B
-C
-Quick Hops (toes up)
10x foward
10x Left
10x Right
10x Back
-Straight leg bounding
- A Drives (A up, A out)
-Jog
- Fast A's (40 steps in 10 feet, all to 90%)

PUT MATS TOGETHER (thick then thin)

Rollover's x3
Dancing Starts x3
Straight up starts x3

Then on the Mats

40x3 (walk back and go)
Rest 3 Min
40x3

Then 60x2 three min between 60
(60 is the length of the mats about, so decelerte off the mats)

- Cool Down 4 laps

- Clean and Press
5 sets of 3, Medium Weight

Impact Reduction, Running Form Correction from improved technique.

What I want you take away from this is the technique. It can be achived in shoes.

Shoes to try

New Balance Minimas

http://www.newbalance.com/nb-minimus/

Inov8 F-lite or BareFx

http://www.inov-8.com/New/Global/product-select.asp?L=26&A=Fitness

Check them out at City Park Runners

K an take a look at what these guys that actually run fact, (not like us hackers) and compete at a high level.

They are wearing XC and Track Flats. with little to no heel pading. Impact reduction comes from your technique, not your shoes......

Monday Night

Front Squat 5-5-5-3-3
Shoulder Press  5-5-5-3-3

then

Combat Re-Supply
You must get this ammo and weapons to your friends or they will die

15 Rounds

Deadlift (90% of 1RM do the calc before you come out! based on previous scores)
Farmers Walk 40m  (Go Heavy, dumbells/kettlebells)
Post farmers Walk ground to overhead once with each of the above weights

And imagine youself trying to do it in these conditions...

This guy has quite the story.

As well, mitch I tried to post your video link, but for some reason it wont let me!

That video was of Super Human Strength

http://www.youtube.com/watch?v=JWK5mfRGkiE

Watch that video again. ITs not Super Human, Its Fricken Impossible!!!

730 pm - military pers only.

Don't let the Barbells Bite


30x KB swings (55#/35#)
Run 300m
30x Clean & jerk (95#/65#)
30x Hand Release Push Ups
30x Burpee Box Jumps
30x Clean & jerk
30x Hand Release Push Ups
Run 300m
30x KB swings




On an aside, as the movie "The Avangers" is released and we all stare at Scarlet Johansen .... I remembered a women who looks nearly identical to Scarlet, and much much more awesome and fit.... olympic Gold Medalist.....  Maria Abakumova

\

Wed Night.  Long Sprints n' lifts

Track Warm Up

Rollovers
Acells
Starts

100 x 3
200 x 2
300 x 1


Then ...

Power Snatch
5-5-5-3-3

Bench Press
5-5-5-3-3

Snatch Pulls
5-5-5-3-3

As some of you may know......

This morning a civilian that came in for a morning training session ran into a barbell on a rack.... with her face.


I must now state absolutely no civilians allowed to train at minto... period. 

Welcome Home Soldiers of the Apocalypse! 

Team Canada's Womens Biathlon Team Thanks You!


So a welcome home WOD.

W/U

then Back Squat
5-5-5-3-3-3

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

CrossFit Clean Demo 

Friday Night

CrossFit Chipper at 1930 (730pm)

Be There...... or be Square  

Wed Night - 1930  Sprints and LIfts 

Warm Up -

Track Warm Up


Sprint - 


Accel's


Sprints
40x2
60x3 
80x2 (flying) 


Then Lifting 

Stick Warm Up (snatch Grip)

Then

5-5-5 Slow, Med, Explosive Pulls 
Power Snatch (from the ground) 
5  5  4  4  3  3


Bench Press
5  5  4  4  3  3 

Snatch Pulls
 3  3  3  3




Caroline here is your 7 day schedule. 


No Massage or Rolling or stretching!!! FOR THREE DAYS!!!!
W  -   Early AM : Ice        Lunch : Ice          PM: Ice 


T -   Early AM : Ice       Lunch : Ice            PM: Ice F


Stretching Starts
S - Early AM: Heat, stretching, rolling       Lunch : Ice,      PM: Heat, Stretch, Ice


S - Early AM: Heat, stretching, rolling,      Lunch : Ice,        PM: Heat, Stretch, Ice


Massage Starts 
M - Early AM: Heat, Massage, Rolling,          Lunch : Ice,        PM: Heat, Stretch, Ice


T - Early AM: Heat, stretching,  2 Hours Later: Ice      Lunch : Ice,        2 Hours Later : Ice  PM: Heat, Stretch, Ice


W -  Early AM: Heat, stretching,  2 Hours Later: Ice      Lunch : Ice,        2 Hours Later : Ice  PM: Heat, Stretch, Ice