Archive for April, 2012
Just a reminder to those who do not check here often! The noon class is canceled for the summer schedule.
Skill
power cleans
WOD
3 rds for time
15 thrusters (95/65)
400m run
Give a shout out to Brigette and Michael today. They are competing in a charity competition at Shoreline CrossFit!
WOD
for time:
800m run
Then 10 rds of
10 HSPU
10 pistols
Then
800m run
Just a few quick reminders.
If you are a Husky Plan member, your membership is up today. If you would like to purchase one more month because you will be in the area you can buy a 1 month full time student membership. Please see me for details.
Starting on Monday there are no more noon classes. This is for the summer schedule. It will be brought back in the fall.
Also, this week was the last week for everyone to buy a jump rope. As you see we are doing DU today. After today, if you do not have a rope of your own or you do not bring it with you on the days we are scheduled to do them in a WOD, you will have to rent one for $3. You can thank everyone who has broken a rope at the gym for that. You should also have one at home so you can practice your DU. Which I know most of you aren’t from the looks of your coordination thus far. 
WOD
4 rds for time
10 WB (20/14)
12 K2E
14 Box jumps
24 DU
WOD
“Grizzly”
21-15-9
clean and jerk
ring dips
If you haven’t felt or seen the results of using a lacrosse ball to stretch, you will see it today. More mobility on the way and I highly recommend everyone purchasing one for themselves. Doing this stuff once a week isn’t going to help you. You should be doing it on your own for 10 min a day. It helps out so much.
Mobility
same as last week plus back and chest
Strength
5-4-3-2-1-2-3-4-5
Deadlift
If you are still itching to get into a competition, there is a great one over at Shoreline CrossFit in Branford for an unbelievable cause. Click the link below and read the story. Sorry for the short notice, but if you cannot compete but would still like to donate you should.
I won’t be competing but I am donating. So open your heart and your wallet.
Skill
OHS
WOD
“Nancy”
5 rds for time
400m run
15 OHS (95/65)
*this is a board wod*
Tunde Time
- snatch progression x 5
snatch grip DL x 3
power snatch x 3-5
- rack jerk (snatch grip)
technique work
So it doesn’t look good for our competition on the 28th. I’ve only had 1 men’s team and 4 women’s team sign up. So I’m going to hold off on having it. I’ll try again when school starts back up in the fall and we have more people here!
In other news, starting Monday April 30th the noon class will be canceled for the summer. This is just for the summer because I know it is going to be slow. I am going to see how the other classes look and will possibly make another schedule change. These classes will be brought back when school starts back up in the Fall.
Also, if you are a Husky Plan member, your membership expires on the last day of UCONN classes. Which is the 27th.
REMINDER! – THIS IS YOUR LAST WEEK TO GET A JUMP ROPE. AFTER THIS WEEK, IF DU COMES UP IN THE WOD AND YOU DON’T HAVE YOUR OWN JUMP ROPE, YOU WILL HAVE TO RENT ONE FOR $3. YOU’VE HAD 3 WEEKS TO GET ONE. DON’T HAVE ONE BY THEN, TOO BAD.
Skill
K2E
WOD
3 rds for time
15 DB thrusters (30/20)
10 pull ups
25 ab mats
30 DU
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Don’t forget that Friday’s are “Bring a Friend Friday.” And if you have a couple of friends that were interested in learning the ways of a CrossFitter, today would be the perfect day. We need teams of 3 for this one!
Also, tickets are on sale for the CrossFit Regionals the 25th-27 of May. It is a 3 day event where we are going to see some amazing stuff. I’ve already bought my tickets. The gym will be closed that Friday and Saturday for everyone to go watch!
WOD
12 min AMRAP
teams of 3
1 person runs 200m
1 person does burpees
1 person rest
- score is total number of burpees the team does -
I’m pretty sure everyone had a PR in their back squat yesterday. It was unbelievable. Some jumps were as much as 100lbs! Keep it up guys. Also, if you were here yesterday and got to try out some of the mobility stuff with the lacrosse ball, I highly suggest buying one for yourself. You need to be doing that kind of stuff 10 min everyday. It hurt so much yesterday cause we don’t do it. But look how great your squats turned out!
WOD
“40 something”
for time:
40 jumping pull ups
40 box jumps
40 KB (45/35)
40 push press (75/55)
40 K2E
40 air squats
Stud Bar Pullup Bars