CrossFit Mas

‎”Jag 28″

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

“U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.”

courtesy CF HQ. CrossFit.com

“Amanda”

9-7-5 rep rounds for time of:
Muscle-Up
Squat Snatch, 135#

*we will be doing the muscle ups on the rings…full lock out at the bottom, no turn out required and full lock out at the top, turnout required.

*for the snatch we are looking for a squat snatch, hip crease must pass below the knees.

Workout of the Day: Death By Push-Ups

With the changing weather it has presented new challenges. Make sure to be getting enough water. Bring water with you everywhere you go. We suggest you get a couple 40 ounce stainless steel bottles. These babies hold up and do the job quite well! The next best thing for water transport would be glass but not practical. If however you plan on mixing up a shake we do NOT recommend you put it in the stainless container…instead, for that purpose GLASS is the number one choice. There are several vendors that sell glass bottles for this purpose. We do NOT recommend plastic. Either for transporting water or for food storage. Get rid of the plastic, thank us later!

Hope everyone has their meal plans squared away for tonight’s Paleo Potluck celebration—tonight at Pepe’s! We will be playing the party game called “Mafia”…it’ll be a blast! Pictures and video to come later!

Up & Coming Events:

1 Year Anniversary Paleo Potluck…Saturday, March 10th.

Ballroom Dancing at the Moose…Sunday, March 18th

Hope everyone can make both! Check your email for the details! If you have any questions call Deisy at 1.815.931.0431

01 March 2012

Strength: Front Squat 1-1-1-1

WOD:
5 Rounds for time of:
Box Jumps x 15
KB “Russian” Swings x 30

*Take 20 minutes to warm up
*Must complete your warm up and 4 sets of 1 for the front squats in 20 minutes
*For the wod…you can go about this numerous ways. first…you might want to go with a higher box and a lower weight KB…or just the opposite, go with a heavy bell and a lower box. Or, you can go light and low or high and heavy.

What we can do to your running form! Good picture of the before and after. If you would like coaching in regards to your running form please let us know! We would love to help you run faster, further, and injury free!
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