Rest Day/Make up Day/Skill Development

Weekly Test:
1. Kettle Bell Swings: 20reps @1.5/1 Pood
2. 100 Air Squats
3. 30 Pushups

Good Luck to Laura Jette (featured above getting her arm worked on)!!!  Laura is running in the Boston Marathon Tomorrow.

Warmup
3 rounds of:
10 Pushups
10 Kettlebell Swings
10 Squats
10 Back Ext
10 Situps

WOD
1st
Push Jerk 3-3-3

2nd
For time:
30 Knees to Elbows
Row 1250 meters
150 Double Unders
50 Burpees
30 Knees to Elbows

Attention members!  Please don’t tie the new jump ropes.  They are easily adjustable.

Warmup
As needed for Contest

Contest WOD
“Josh”
For time:
95lb Overhead Squat, 21reps
42 Pullups
95lb Overhead Squat, 15reps
30 Pullups
95lb Overhead Squat, 9reps
18 Pullups

Warmup
CrossFit Warmup

WOD
“McGhee”
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

***Tomorrow’s contest will also be a Hero WOD!  Plan on “Josh”.  Go big or go home!

Team WOD day!! Please arrive to the gym on the hour so we can organize teams!!

Warmup
As Needed for team WOD

Team WOD
In teams of 2

Four rounds for time of:
45lb Overhead Walking Lunge, 40steps
35lb/20lb Dumbbell Thrusters, 40reps
Pullups, 40reps
Double Unders, 40reps

Only one athlete can work at a time.  All the reps to each exercise must be completed before moving onto the next.

Why Do I CrossFit?
By Ben Lunak

Warmup
3 rounds of:
L-sit 10sec
15 Back Ext
15 Double Unders
Samson Stretch

WOD
1st
Power Clean 3-3-3

2nd
3 rounds for time of:
Row 500 Meters
21 Burpees
Run 400 meters

Warmup
CrossFit Warmup

WOD
1st
Back Squat 5-5-5

2nd
“J.T.”
For time:
21-15-9
Hanstand Pushups
Ring Dips
Pushups

If the Shoe Fits …
By Richard Grimes

Rest Day/Test Day/Make up Day/Skill Development

Weekly Tests:
1. Handstand Pushups 5reps
2. L-Sit 20Sec
3. Knee Elbows 15reps

Please complete the above tests for your level within the next week.

Warmup
Run 1mile

WOD
3 rounds for time of:
21 L-pullups
3 Rope Climb Ascents
15 Burpees

The Paleo Winners Are….

1st Place: Mike Bresnahan
Prize $300
Mike lost a total of 23 pounds which is 15% of his body weight.
For performance he dropped his run time from 7:36 to 6:09.  A 1:27 faster

2nd Place:  Chris Gray
Prize: $200
Chris almost 22 pounds which is 11% of his body weight
For performance he went from 11 pullups to doing the most out of any contestant with 32
Speaking of performance if you have seen Chris in the gym lately you know he is a force to be reckoned with.

3rd Place: Josh Bennett
Prize: $100
Josh lost 20 pounds which is 8% of his body weight.
Josh has gone from only doing 12 pullups with the GREEN band to doing 14 unassisted pullups!!

Honorable Mention:  Mike Martin
We would like to give our Bull Dog award to our “biggest loser” Mike Martin.
Mike followed the diet better than any other participant and accrued the most points. 
In addition to this Mike also lost the most amount of weight. 
He lost a whopping 33 pounds.  Great Job.  Don’t Stop!

Tim Segur would personally like to thank everyone who participated in the contest.  There were 12 finalists out of the original 24.  It was a very difficult decision to determine a winner.  Great Job to everyone who stuck it out for the 12 weeks.  You are all champions.  Tim would like any feedback on the competition.  What did you like/dislike? What would you do different next time?  You can either write him an E-mail or post in today’s comments.  Also please share any stories of hardship or success you had along the way.  What was the hardest part of the competition for you?

Congratulations again to the winners!!
Before and after photos will only be posted once we get the OK from the winners.

**Attention Members**

At the present time our Gym operates in open block format.  This means that we do not have scheduled class times like most other CrossFit Gyms.  The reason we operate in an open block format is because we feel this is more convenient for you.  Please be courteous to us by showing up to the gym with enough time to complete the WOD.  Remember a typical WOD including Warmup is about 45min.  Also, our Saturday hours for members are 9am to 1pm.  The 1pm to 2pm block is for non-members  interested in the Free WOD.  If you are bringing someone for the Free WOD and would like to workout with them, then you are welcome to come during that time period.  If you have any questions or concerns, feel free to address them with one of our trainers.  Thank you.  

Warmup
Row 1K

WOD
“Linda”
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW

Clean is a full Squat Clean

Warmup
CrossFit Warmup

WOD
“Fight Gone Bad!”
Three rounds for time of:
Wall-ball, 20 pound ball, 10 ft target, 20reps
Sumo deadlift high-pull, 75 pounds, 20reps
Box Jump, 20″ box, 20reps
Push-press, 75 pounds, 20reps
Row, 20cal

Rest exactly 1 minute inbetween each round.

Multiple Muscle-Up Progressions
By Leo Soubbotine

Team WOD Day!!!  Please arrive to gym on the hour so we can organize teams!!

Warmup
As Needed

Team WOD
In teams of 2

Five rounds for time of:
20 Ground to Overhead, 115lbs/75lbs
100 Ab Mat Situps
100 Air Squats
400 meter run with 1pood Kettlebell

Only one athlete can work at a time.  Teams must finish all the reps of each exercise before moving onto the next.  Teammates will run together with the Kettlebell.  The Kettlebell may be passed back and forth as needed during the run.  Teammates must return to the gym from each run holding the kettlebell together.

Warmup
3 rounds of:
10 Ring Dips
10 Squats
10 Box Jumps
Samson Stretch

WOD
1st
Bench Press 10-8-6-4-25

2nd
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 35 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Score= Time and Number of Sets

Insulin: Body Weight and Energy Production
By Dr. Scott Connelly

Warmup
3rounds of:
10 Pullups
10 Back Ext
10 1Pood KB Swings
10 Double Unders
Samson Stretch

WOD
“Nancy”
5 Rounds for time of:
Run 400 meters
95lb Overhead Squat, 15reps

 “It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”
– Mark Twain

GYM CLOSED!!!

HAPPY EASTER!!!!