Wednesday, April 16, 2014

If you see this girl tomorrow… be sure to wish her Happy Birthday!

Workout of the Day

In 20min:
Clean + Front Squat + Jerk (Alternating Leg) -MTR- 5-7×1+1+2/

3min Transition

In 9min:
21-15-9 for time of:
Clean (Ground to shoulder)
Ring Dips
Comp Time: sub 4min


Easter Sunday–This Sunday classes will be CANCELLED. We hope you enjoy your Easter!
Skills Class–Tuesday will be at 7am and Thursday will be at 5pm. Both classes will go over the same thing, so if you can’t make one time, hopefully you can make the other. This week is SNATCH (& OHS)! To reserve your spot, you must register ahead of time through Zen Planner by clicking on the “Class Registration” tab on the website.
Bring A Buddy–Saturdays at 10am is the time to bring your friends who would like to try out a CrossFit class for free. You can either do it with them, or they can brave it by themselves.

Link Love
ReadOn CrossFit and Risk, by Julie Foucher. Seriously great post.
WatchThe Importance of Sleep, from Barbell Shrugged. It’s long, but these videos are often interesting.
EatSlow Cooker Almond Crusted Chicken, from The Tasty Fork.
BuyRegional Tickets. The So Cal Regional is going down May 23-25th at the Del Mar Fairgrounds. Come support our individuals and team… we need you!!

Competitive Program
In 30min:
Clean & Jerk Work
Muscle Snatch 3×3/35% 3×2/45% 3×1/55%
Clean+Jerk 2+2/35% 2+2/50% 2+2/65% 2+2/75% 2+2/80% 2-3×2+2/85%
Jerk Recovery 3/35% 3/45% 3/50% 3/55% 3/60%

5min Transition

In 28min:
Teams of 6 (3 Men, 3 Women)
For time, each member of the
six-person team must complete the following:

Run 800 meters
40 burpees

*Must run first, relay after run P2 can not start burpees if play P1 is not done with 25 burpees.