Wednesday 090701

WOD

Task Based "Mary"

10 rounds for time of:

5 Handstand Pushups

10 One-legged squats

15 Pull-ups

10 rounds or 20 minutes, whichever comes first.

Post time or rounds completed to comments.

Megan G.

Tuesday 090630

WOD

"Eric"

As many rounds in twenty minutes of:

6 Squat Clean Thrusters @ 155/103

12 Kettle Bell Swing @ 2/1.5 pood

18 Pushups

Post completed rounds to comments.

Eric Jarecki, 32, and a wonderful father of 3 (and one on the way), of La Vista, passed away this past Sunday while doing one of the things he loved most, fishing.

Eric had only been CrossFitting for a short time but his presence at the 6AM class was quickly felt. He always had a smile on his face and enjoyed working his butt off. A very strong man who least liked running workouts, was a very approachable individual who Joe and I really admired.

We extend our deepest thoughts and prayers to his wife, Cori, and their 3 beautiful children, Mia, 6, Ali, 20 months, and Josh, 8.

We also would like to honor Eric by bestowing upon him, the highest honor we CrossFitters can, a workout in his name. The above workout, appropriately named "Eric", will be put onto the benchmark board in the gym and become a staple in our programming.

Eric will not be forgotten.

Friday 090626

Football WOD

Strength:

Power Clean (from ground to shoulder, no squat) 3-3-3-3-3 reps

(build up to the last set of 3 reps being your heaviest set, around 90% and up)

Met-Con:

"First Series"

1st and 10..... 5 Hang Power Cleans, 185/115

Sprint 100 yards

Rest 40 seconds

2nd and 7..... 10 Push Press, 135/93

Sprint 60 yards

Rest 30 seconds

3rd and 3..... 20 Kettle Bell Swings, 2/1.5 pood

Sprint 40 yards

Rest 20 seconds

4th and 1..... 40 Jumping Ball Slams, 20/16

Sprint 20 yards

Post total time to comments.

"The Bus"

Saturday 090620

Team WOD

We will be doing something similar to CFO wod, dependent upon how many people show up from the affiliate team plus individual qualifiers and anyone else. Workout will be at 8AM.

Post workout and all that jazz to comments. Ha.

Coach R giving his pep talk. What a dork. I am still amazed at everyone's performance in Denver. A weekend to remember for sure.

Friday 090619

WOD

CFFB Total

Power Clean, 1 rep

Back Squat, 1 rep

Bench, 1 rep

Dead-lift, 1 rep

3 attempts at each exercise.

Total must be done in the specified order.

or

If you are on the affiliate team and have not done one or more of the listed workouts you can do two of the following, one from each list:

List A:

Full Snatch, 1RM

Full Clean & Jerk, 1RM

List B:

Angie

Diane

Jackie

5K

Post your workout and weights or time to comments.

Tony Espejo

______________________________

I need from Zachr, GregMo, Jon Day, Addi, and Reba the following stats:

Name

Age

Height

Weight

Occupation

CrossFitting since

Angie

Diane

Jackie

5K (or in our instance, CFO run x 2)

Max Snatch

Max Clean & Jerk

Send me these stats by email or writing them down on a piece of paper and putting it in my office asap. This info will be used as HQ prepares to release a 30 to 60 minute feature on the cup, to be released on DVD in the near future.

Thursday 090618

WOD

You may follow CFFB or if you are on the affiliate team, I would like you to take part in one of the workouts I posted yesterday. Either Angie, Diane, Jackie, or a 5K run. If you would rather do CFFB instead, go for it.

Post what you did and your time to comments.

Addi "the dead-lifter" Kahrs

Wednesday 090617

WOD

There is a rest day on the CFFB website but I need you guys that are on the affiliate cup team to come in and get one of three workouts in. I was given a questionnaire asking for information on the team and times for a couple of strength lifts and four workouts. I would like it if I could get you guys to do one or two of these workouts over the next three days. I need to turn in this sheet by the end of the week. Here are the four workouts.

Workout #1

Angie

For time:

100 Pull-ups

100 Pushups

100 Situps

100 Air Squats

Workout #2

Diane

21-15-9 rep rounds for time of:

225/155 pound Dead-lifts

Handstand Pushups

Workout #3

Jackie

For time:

1000 meter row

50 Thrusters, empty barbell

30 Pull-ups

Workout #4

5K Run

If you have done either of these workouts, please pick another one. I would like to know your times on as many of these workouts as possible.

If you do CFFB and aren't taking a rest day, pick one of these four workouts.

Post which workout you chose and your time to comments.

Cora Schulte working the front squats.