7:30 Early Bird Intermediate Class

Guest trainer Liz will have something special!

8:30 CrossFit Class

Partner WOD- In teams of two, partners alternate whole rounds to complete 4 rounds each of:

10 Deadlifts (225/155 lb) 

10 Box Jumps (30/26)

400 Meter Run

Fun with runnin' and rowin' on Friday.  Shannan kicked it, as did Allen, Jair and Spencer.  Congrats to those of you who HATE to run, yet came in and did the WOD anyway . . . hat's off to ya!

http://www.memorialdaymurph.com/index.html

CrossFit Class

WOD-For Time:

Run 1 mile

Row 400 meters

Run 800 meters

Row 800 Meters

Run 400

Row 1600 meters

Intermediate Class

Skill-Wallballs

WOD- 15 Minute AMRAP of:

20 wall balls

5 burpees

20 box jumps

Intermediate class getting it done.

Here are the boards for regular and intermediate classes.  You all are getting strong!

We've mentioned that we're doing a special WOD on May 28th (Memorial Day).  We will be spilling some blood, sweat and maybe a few tears to honor Michael Murphy and all of the other Service men and women who have given their lives for our country. Please follow the link below to sign-up (and get a sweet Forged t-shirt!) or you can donate on the day we do the workout.

http://www.memorialdaymurph.com/index.html

Just one of the charities benefitting from the fund-raiser.  Details on the website!

CrossFit Class

Lift- Take 1 attempt at 20 rep max back squat. 

Use last week's weight as an guide.  If you performed 14 reps or less, drop weight by 5-10lbs. If you made all 20 go up 5-10lbs.

 WOD-5 rounds for total time:

200 m Sprint

7 power snatches (135/95)

5 overhead squats (135/95)

rest 2 min between rounds 

Evening Intermediate Class

WOD- 5 rounds for time of:

200 meter run

15 kettle-bells swings

10 burpees

Here are the results of both the regular class and intermediate classes.  Just noting that the regular class was not very well attended.  Come on now, don't be that way.  If Wednesday wasn't a rest day, you should've done it. You missed out on some good times.  Well maybe not, but still....

Gotta give some shout outs to folks who kicked butt.  Renee, the birthday girl, rolled her ankle and kept on going.  Happy Birthday, Renee! You are an inspiration to us all! Kyla did burpee pull ups, not a 6 inch jump but didn't have to go to a band.  Yayahh! Allison Kern did them all Rxed.  Pretty cool that we have four Kern family members working out at STCF.

Brandon had the fastest time for the day for someone doing real burpee pull ups.  He didn't get caught up with Rx by having to jump a higher bar.  He knew that it would still be a great workout.  That's good thinking. Rx isn't always best-even for beasts! Cory crushed it Rx. And both Bobby, and Tim.  Please help cheer for Tim every chance you get. He gets to compete in the games down in Carson in July, and a little nervous about it.   Also FYI, Friday is his birthday.  I'm not saying what age he is, but I hope I'm in half as good of shape as he is when many moons from now I get to be his age.

And nice job by Chris for doing his burpee pull ups to the highest possible bar.  No easy task! Especially knowing he has to spar MMA later in the eve.  He has an upcoming fight in July.  Good luck!

Nice job by intermediate Wodders on getting a taste of Fight Gone Bad.  Way to push yourselves!

WOD-  Running G.I. Jane, for time:

4 rounds

400 m run

25 burpee pull-ups

Rx is at least a 6" jump above your standing reach to pull-up bar

Intermediate Class

Lift/Skill- Sumo Dead-lift highpull

WOD- Mini Fight Gone Bad, 3 minute rounds of:

SDHP's

Box jumps

Wall-balls

Some pretty impressive times on the heavy thrusters/double-unders WOD on Tuesday.  Take a look!

Evening Intermediate Class results below

The following Sunday, 6/3/2012 is our 3rd annual STCF birthday bash!  We'll have BBQ and games following a morning WOD.   Bring a side and whatever beverages you like (we'll have mineral and regular water).  This event is kid friendly, so pack up the little darlins and bring 'em!  We'll have games including DODGEBALL BABY!  So bring your 'A' game!

Saturday, June 16th is the 3rd Annual Fittest of the Sierras, presented by GWOF and STCF. This event is becoming one of  the premier one-day CrossFit challenges in Northern California.  We need a few people to volunteer as judges.  If you have a year or two of CrossFit experience, please sign-up on the FOS website under registration.  You get a t-shirt, lunch and only are have to work half the day.  

http://www.fittestofthesierras.org/registration/ 

CrossFit Class

WOD- For time:

9 Thrusters 135/95#

50 Double-Unders

7 Thrusters 135/95#

50 Double-Unders

5 Thrusters 135/95#

50 Double-Unders

Evening Intermediate Class

WOD- Annie 

For time, 50-40-30-20-10 of:

Double-unders

Sit-ups

Those 155/105 cleans got hard!  Congrats to all of you who got it done Rx or otherwise.

Awesome work by the intermediate classes.  Good stuff!

Lift- Deadlift 5-5-5-5-5

WOD- 3 Rounds for Time of:

400 M Run

12 Power Cleans (155/105)

12 HSPUs

Intermediate Class

WOD- Sprint Day, 5 individually timed rounds of:

200 meter run

15 power cleans 

Come in.  

Bring a friend!

Saturday's CrossFit and Intermediate Class results

Come in early and get it over!

8:30 CrossFit Class WOD- 20 Minute AMRAP of:  

5 Handstand pushups

10 Toes to Bar

20 Jumping Lunges

200 M Run

Friday's WOD results

CrossFit Class

WOD- 4 rounds for time of: 

30 Wall Balls (12 ft line)

20 C2B Pull-ups

10 Box Jumps (30/26)

Intermediate Class

Lift/Skill- Cleans

WOD- 5 individually timed rounds of:

400 meter run

10 power cleans

WOD-Partner WOD

Partners must stay together for entire WOD. Partners will first run 800 m.

Then 400 m of: 1 partner walks with barbell overhead while the other farmer's carries kettlebells or dumbbells.  

Every 100 meters partners perform 30 kb swings and then switch exercises.  Note:  every time either partner puts down load early a 10 burpee penalty will be assessed at the end of the WOD. This means that if you drop your load because your partner did, that is 20 burpees for both of you!

Finally both partners will run 400 meters together.

Any burpee penalties are to be performed after the 400 m run.

Safety Concerns: Dropping weights in the street from overhead with partner nearby.  Maintain control of your barbell at all times-especially if the only weights on your bar are 10lb or 15lbs.  

No Rx is given.  Partners must decide what weight is challenging yet still safe.

Evening Intermediate Class

Skill- Overhead Squat

WOD- For time, 21-15-9 of:

Overhead squats

Wall-balls

Wednesday's regular class was a good grind.  Lots of sweaty bodies on the floor afterwards.  Nice!