WOD

Chris M

For Time:
50 – 40 – 30 – 20 – 10
Wall balls (20/14)
KBS (53/36)

Box Brief:
Bring a friend day is this Thursday!

Starting Monday we will have a sheet next to the office door for members to write down any purchases including progenex, t-shirts or ice age meals.

Saturday Apollo running

Box Brief:
I wanted to go old school with this weeks article.  In 2002 the founder of Crossfit Greg Glassman posted an article defining what it means to be “fit.”  This is one of my absolute favorite pieces of writing.  Before I started my Crossfit journey many years ago I stumbled across this post on the googleverse.  Mr. Glassman managed to answer questions I had never thought to ask and made me passionate about something I had never tried.  Fast forward to present day and this article stands the test of time with it’s information and what it stands for.  So sit back, grab your favorite beverage (coffee), and enjoy What is Fitness? by Greg Glassman.

Do you struggle with meal prepping?  These videos have some great meal ideas and help make prepping a little easier.  Hope you all enjoy!

Box jump fun

“Sisson”
20 Minute AMRAP: With a 20-lb vest
1 Rope climb
5 Burpees
200 Meter run

Box Brief:
We are doing a diet challenge starting May 1st. The challenge will be to cut out all sugar and add 3 servings a day of specified vegetables. This will be a 30 day challenge. More details to come soon.

The weightlifting clinic is today (or tomorrow depending on when you view this). It’s not to late to sign up, we still have a few slots open. The cost is $20 and it starts at 6:30pm.

Collin

15 Rounds: Every two minutes
1 Dead lift
1 Power clean
1 Full clean
1 Clean and jerk

Box Brief:
Here is my weekly reminder that there is no 6:30am class tomorrow. See you at the gym!

The weightlifting clinic is a few short days away! Make sure you sign up at the white board if you’re interested. The cost is $20 and the 6:30 and 7:30pm classes are cancelled on Friday.

The struggle…..

Recovery positions!

Front Squat:
5 – 5 – 5 – 3 – 3 – 3+
40%, 50%, 60%, 70%, 80%, 90%

10 Rounds: Every two minutes
30 seconds max row for distance

Box Brief:
We are doing a diet challenge starting May 1st. The challenge will be to cut out all sugar and add 3 servings a day of specified vegetables. This will be a 30 day challenge. More details to come soon.

Jake in his natural workout state

“Christine”
3 Rounds:
400 Meter run
12 Dead lifts @ bodyweight
21 Box jumps (24/20)

Box Brief:
This Friday is our bi-monthly weightlifting clinic!  Cost is $20 and it runs for about 2 hours.  Also due to that the 6:30 and 7:30pm classes are cancelled on that day.

Chad

“Lynne”
5 Rounds
Max reps bench press
Max reps pull-ups
10 seconds max between bench set and pull-ups
5 minutes max rest between rounds

Box Brief:
Weightlifting clinic is this Friday at 6:30 pm. There will be no 6:30 or 7:30pm class that day. $20 to sign up. Sign up sheet will be on the board.

 If you have a weighted vest you’ll want to bring it for the workout on Friday. The weight is 20lbs but no this isn’t Murph.

Box Brief:
Weightlifting clinic is next Friday at 6:30 pm. There will be no 6:30 or 7:30pm class that day. $20 to sign up. Sign up sheet will be on the board.

This week’s article is focused on the importance of intensity in your training over volume. One of the most common mistakes I see athletes make is thinking volume (extra workouts) at moderate intensity is going to yield better results than one workout a day at a high level of intensity. Whether your goal is a healthier life or going to the Crossfit games intensity is your key to success.  Today’s article is A Deft Dose of Volume by James Hobart discussing this topic in more detail.

Here is another Nick Massie special that is a favorite of mine! This week’s recipe is creamy shrimp zucchini, hope you guys enjoy it as much as I do.