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May012014

Friday May 2, 2014

Love this pic of Ben...     It was actually taken by Richard, one of our RPM crew members.  Richard is a photographer on the side of his RPM gig, and he's generously agreed be our photograoher at the party on Saturday.  Thanks Richard!!!

 

 

 

**Announcements, etc...** 

  • Paleo Challenge Finals:  Post you FINAL totals today, subtracting a point for each second you dropped on your run and 3 points for each rep you added on your pullups.  I'll announce a winner on Monday.  
  • PRE-PARTY AT CADENCE!!!  We're going to get things started on Saturday with a pre-party at Cadence starting at around 530pm!  And since the Lodge won't let us bring the taco truck in for the evening (rude I know... I'm pretty sure the taco guys should be honorary Cadence members by now), I thought we'd just have them set up at Cadence for the pre-party.  So no need to make dinner plans, just stop by Cadence before the event and you'll be taken care of! 
  • Aaaaaaaaand another thing... If you're having trouble remembering to go online for your tickets, we now have a sign-up sheet at the desk at the gym so you can just sign that when you come in this week.  Or, you can click on this link >>> Get your tickets :)
  • PARTNER WORKOUT TOMORROW!!! And I will program so that you can bring a friend who's never done CrossFit before if you like, although they should have an intermediate general fitness base at least.   

 

 

 

CROSSFIT 

S&P Cycle: squat - pull - PRESS - pull - off

A. 4 sets:

  • 3-5 reps heavy bench press 
  • rest 30 sec
  • max reps clapping pushups
  • rest 3 min

B. 5 rounds for time:

  • 10-15-20-25-30 wall ball (20/14, 10ft/9ft)
  • 9-7-5-3-1 muscle-ups

*scale muscle ups to: bar MU, jumping/assisted MU, or C2B pullups (X2)

 

 

 

 

 

C-SPORT

A. 4 rounds
20 sec superman hold
20 sec jumping jacks
20 sec air squats

B. 5 rounds:
10 Ring Push Ups
100m Run
15 Bench Press
200m Row

C. 5 rounds:
20 Switch Lunges
30 sec weighted side plank per side
20 KB swings
100 Speed step jump rope
 

 

 

 

COMP

A. snatch pull x 2 @ 110% 1RM x 5 sets; rest 90 sec

B. EMOM for 12 min

  • odd - 5 TnG power cleans
  • even - 2-3 muscle ups

+

12 min AMRAP

  • 50m farmer carry (100/70)
  • 4 burpee box jumps (36/30)
  • 10ft handstand walk or 2 wall climbs

 

 

 

 

ROMIK

A. SMR: forearms (often overlooked and neglected, but these suckers work haaaard.  Take care of 'em!)

B. 2 min stretch on each:

  • pigeon/fig 4
  • quads/hip flexors 
  • hammies

 

 

 

 

Post results and thoughts to comments.

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Reader Comments (7)

A) 245x5
B) 165# and 2 strict MU + 20lbs
+
5 rounds + 25m

May 2, 2014 | Unregistered CommenterAndrew P

Ended up with ~20 points for the paleo challenge. Never had a chance to do the tester WODs but I do feel pretty great! Going to try and keep it up as best as I can.

Look forward to seeing all of you at the party tomorrow night! And in case you're curious, most of our appetizers are gluten free :)

May 2, 2014 | Unregistered CommenterJess

Big block #1- 6:55
Big block #2- 6:23

Pull-ups- increased by zero. Probably because I was feeling sick from the run (4 total).

May 2, 2014 | Unregistered CommenterLori

A) 165,165,175x3
B) 165 +JMU
+
4 or 5 rounds haha+ 50m farmers carry

May 2, 2014 | Unregistered CommenterChris E

A. 225# x3-5
B. 9:00

May 2, 2014 | Unregistered CommenterDylan R

Class WOD
A: 155, 5/10, 4/8, 4/8, 4/8, 5/8
B: 23:41 rx

May 2, 2014 | Unregistered CommenterScott Z

A) 85#x5 each round and 6 clapping PUs each round
B) 16:38 (wall balls rx, / 6, 4, 3, 2, 1 JMUs)

May 3, 2014 | Unregistered CommenterKindra

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