« Thursday February 23, 2012 »

Registration for March Foundations is open! Go here for more information and to sign up.

Coach Ned is jumping up and down for the CF Open

If you haven't already, make sure to sign up for our CF Open Team.

Saturday at Noon Elizabeth Hedgepeth will be speaking for one hour about goal setting, positive self-talk, and their applications to CrossFit and life in general. The event is free but we need you to register here.

USA Weightlifting's "The Lifter" has a new February issue out.

Check out this Paleo Infographic over at Greatist (Robb Wolf was a big help in getting it together).

Workout of the Day:

A.
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes

B.
Four rounds for time of:
Walking Lunge x 20 steps
(35/25 lb Dumbbells or Kettlebells)
Toes to Bar x 15 reps

Comments

[Rebecca M]

Squats: 95x4 115x4 125x4 145x3. My 1RM when we were testing in January was 138! Thanks to Claudia for the encouragement, I probably wouldn't have gone so high if I weren't totally intimidated by her 200lb max.....

WOD 11:14. If I could do real toes to bar, I could say I was Rx+, since I used the 26lb kettle bells instead of the 25lb dumbells. Alas, I was scaling with knees to elbows so not quite. I was surprised by how much the weighted lunges killed my forearms, by the last set I was doing sets of 2-3 max on the bar because my grip was failing.

[Kelly]

Okay Locals, the first Games WOD is burpees! You know what that means right? You can do this WOD! No reason not to sign up and help out Team Local. See all you firebreathers on Saturday!!

[Justin]

225x4, 245x4, 255x3, 265x2, 275x1(f2).
9:05 as rx'd. I was unpleasantly surprised how fast my grip and hips went south on this. Broke up the last 3 sets of T2B, and my last round probably took 3 minutes. This has nothing to do with being out of town for three weeks getting weak and slow. I didn't want to embarrass Cutler. I didn't.

[Claudia]

@Rebecca, lady I'm telling you... laugh at your 145 (x3), you had at least 20 more pounds there to squat. You're getting your big numbers, the box has that effect on people. Great working with you this morning. My legs are out for the weekend.

[Marian]

My back squats were super shittay -- Shea had us doing these very low back squats but I don't think I can use that as an excuse. I maxed out at 165 x2 and failed twice at 175. The WOD was better -- 8:10 Rx.