David is going to be leaving the 15th for training. We will miss you David. ( the pic has no correlation with David )

5 rounds for time

Some portraits of pain heheh! Last Sat we had a great turn out at the mobility and recovery class. This Sat., we will be covering some more new stuff! OHH YEA!$10 members $12 Non-Members (click on pic for full size pain faces)

Buy-in: 3 rounds, 0:30 handstand holds + 10 hollow rocks + 10 Supermans

· Find your shoulder press one rep max (1RM)

Work up to a single press. Focus on keeping a tight core, and start with your elbows slightly in front of the bar. Don’t try to move the bar around your head – pull your head back and press straight up. Finish with a active shoulder, and make sure to pull your head through. Finally, this is a PRESS, not a push-press or a jerk… no knee bend action.

Cash out:

3 rounds for time

5 push-presses use your new 1RM weight

7 KTEs

Post time to comments.

21-15-9 reps of:
Power clean 135 pounds
Pull ups

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Buy-in: QM Warm up

Cat Walk - moving with opposite hand and foot together (also known as the bear crawl)

The Lope - moving with same side hand and foot together

Bounding - moving with both hands together first, followed by the feet coming together inside the hands (like a monkey)

Gorilla - bounding sideways or at a 45 degree angle like an angry gorilla

Crab Walk - moving on all fours from a face-up configuration, as opposed to face-down

Deadlift & Press: according to your matrix

Cash out: 3 rounds, for time.  Run 400m, then perform 15 reps  95/65# thrusters.  If you came in on the crappy run day you do 10 thrusters per round.

Surprise WOD Hope to see you here

Don’t forget about the free WOD tomorrow at 9:30 and free demo class of our new mobility and recovery class!

Buy-in: Jump rope, 3:00

Deadlift & Press :according to your matrix

Cash out:

50-40-30-20-10

Jumping pullups

Sit-ups

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Buy-in: Dislocates, rotational dislocates + Tucker’s walking lunge hamstring stretch

Deadlift & Press: according to your matrix

Then, practice your handstands for 10 – 20 minutes. Work forward rolls, handstand forward rolls, wall handstands or free-standing, even handstand push-ups. Any variation – just practice the skill.

Cash out: Accumulate 1:00 in an L-hang position.  Use as many sets as necessary. Hang from a bar or rings – your choice.

If you are looking for a new gym, and you are stuck in a year contract, please contact me for a special offer!

Want to find you CrossFit friends on Facebook? Add the CFVB facebook page

Buy-in: Dynamic warm-up drills. 50 feet (about 15 meters), perform each drill up and back (except the last).

· Walking on heels

· Walking on toes

· High knees (jogging, pick your knee up high with each step)

· Butt kicks (jogging, kick yourself in the butt with each step)

· Side shuffle

· Skip forwards

· Skip backwards

· Inchworms with push-up x 5

Deadlift & Press : according to your matrix

Cash out: Run an easy 400m.  Then, run a max effort 400m.  Write down your 400m time, and note whether it’s a PR. You’ll need this later in the week.

Buy-in: 3 easy rounds of “Cindy”, 5 pull-ups, 10 push-ups, 15 squats

Deadlift and Press : According to your matrix.

Cash out: 3 rounds for time of :

Run 400M

21 air squats

14 kettlebell swings  2 pood Russian

7 burpees

Post time to comments.

]]> http://crossfitvb.com/2010/03/02/7151/feed/ http://crossfitvb.com/2010/03/01/7148/ http://crossfitvb.com/2010/03/01/7148/#comments Mon, 01 Mar 2010 03:00:48 +0000 Thomi CFVB http://crossfitvb.com/2010/02/24/7148/ Buy-in: Coach Boz OHS warm-up + Burgener warm-up WOD:  “Grace”.  30 reps for time, clean and jerk 135# Cash out: KTE (knees to elbows) skill work.  Perform 15-20 KTEs, at your own pace. Break them up as needed. Focus on contracting your lats, closing your shoulder and bringing your torso more horizontal to get your K’s [...]]]>

Buy-in: Coach Boz OHS warm-up + Burgener warm-up

WOD:  “Grace”.  30 reps for time, clean and jerk 135#

Cash out: KTE (knees to elbows) skill work.  Perform 15-20 KTEs, at your own pace. Break them up as needed. Focus on contracting your lats, closing your shoulder and bringing your torso more horizontal to get your K’s closer to your E’s.