This is coming up here to Portland on June 18, 2011. Anyone interested? We can get a team together. Here is the link and a video.

http://www.nationalmssociety.org/chapters/orc/fundraising-events/mud-run-ms/index.aspx

Partner WOD!

Run 1 lap together
4 rope ascents (one person working at a time)
50 GI Jane Burpee pullups (team)
Partner carry for a full lap, Switch out when needed
100 DU’s (one person working at a time)
50 Ring push ups (one person at a time)
10 tire flips (team flip)

This guy is funny, but he also has a good point. When I know I had a hard workout and know I will be sore because if it, I take an ice bath. It has been proven to reduce the soreness in half. I do 10-15 minutes, but five will do. If you are only sore in a certain area, you can use an ice pack or freeze some dixie cups with water and apply the ice to the affected area. Enjoy!

For Men, they must lift a barbell Ground to Overhead, in any way they wish, for 7000lbs.

The athletes are able to choose which weight they would like. Their options:
155 x 46 reps
135 x 52 reps
95 x 74 reps
75 x 94 reps

For Women, they must lift a barbell Ground to Overhead, in any way they wish, 5000lbs.

For the women, their choices break down to the following:
100 x 50 reps
85 x 59 reps
65 x 77 reps
55 x 91 reps

No matter which option the athlete chooses, they will all be trying to get the weight overhead, using Clean & Jerk, Snatch, Press, or Thruster.

Post weight and time.

WOD:

AMRAP 7 minutes

3 Thrusters 100/65
3 CTB
6 Thrusters 100/65
6 CTB
9 Thruster 100/65
9 CTB
12 Thruster 100/65
12 CTB
Continue this pattern for 7 minutes (if you finish round 12 go on to 15 thruster, 15 CTB and so on.) GOOD LUCK!

Or

Kaela’s Birthday WOD
21 second handstand hold
21 burpee box over
21 push press 95/65
21 dead lift 185/135
21 DU’s
21 wall ball sit-ups 20/14

warm up: birthday spanking 21 minute AMSAP…as many spanks as possible in 21 minutes.

Happy Birthday Kaela from CFDF! So how does it feel to be one of the younger members of CFDF? Hahaha..You like hanging with old people.

WOD

21 second handstand hold
21 burpee box over
21 push press 95/65
21 dead lift 185/135
21 DU’s
21 wall ball sit-ups 20/14

WOD

Slight change in the WOD

3 rounds

10 HSPU
20 DU’s
10 OHS 95/75

Work on your weakness…and no its not donuts!

We hope everyone had a wonderful day with their family.

WOD:

Front Squats 5×5
Dead lift 3×3

SATURDAY 110423

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Here are some times to try and beat.

Rob Miller 9:50, Russell Berger 9:57, Andy Miller 10:55, Ken Gall 11:03, Kristan Clever 11:54 (1.5pood KB, 25lb DB, 16lb ball), Kevin Montoya 12:03, Michael Giardina 12:24, Leah Polaski 13:41 (1.5pood KB, 25lb DB, 14lb ball).

Or

Open WOD 11.5

Check out these gangstaz

AM Class doing games wod or make up wod……

Garage update….Bathroom and sink upstairs are WORKING….YAHHOO! Please remember we are on a septic system so ladies ask me if you don’t know the rules about septic tanks. It is still dirty upstairs and I will be cleaning up next week. You can put stuff in the fridge and once I get cupboards cleaned out you can store protein powder and snacks too. Please ask me have any questions.

Here we go Dragonfire, here we go…clap clap…here we go Dragonfire, here we go! See ya all in the AM!

Build to a tough single in the Snatch quickly – NOT a 1RM

5 rds for time:
10 hang squat snatch below knee  (75,45)
10 box jumps (24,20)
10 wall balls (20,14) if you did games wod yesterday you can sub sb for this (30,25)
15 double unders