Lift- Take 20 minutes to find your 1 rep max thruster from the ground.

WOD- 10 minute AMRAP  

15-12-9  reps of:

Thrusters 60% of your 1 rep max

Chest to bar pull-ups

AFTER you complete the above do as many burpees as possible in the remaining time.  The number of burpees performed is your score!

Intermediate Class

Lift/Skill- Over Head squats

WOD-

Row 750 meters  

3 Rounds of:

10 OH squats

15 Wall-balls

25 Lunges

Row 750 meters

Hey Folks, please make sure you have you dues paid up for February by the 7th in order to avoid a late charge!!

This Tuesday after the 9:30 class Monique is doing another short class on the climbing wall.  She'll go over how to use the harnesses and self-belay, as well as tips on becoming a bad-ass climber!

An introduction to one of our new Day-care providers!

Hi all! My name is Chelsea Bartlett. I was born and raised in South Lake Tahoe and I'm a full-time college student. I recently joined South Tahoe CrossFit and really enjoy the workouts!

I've always had a love for kids and am looking forward to meeting your little ones! My boyfriend, Josh (who also goes to STCF) has a 4 year-old who I love very much.  In addition, I also babysit for STCF moms Jamie Maltase and Taylor Burns.

I'm close to getting my bachelor's degree in children's health and my goal is to become a kindergarten teacher upon completion of my program.  I then plan to get a Master's degree in children's psychology.

My schedule is open during the day, but I'm unavailable any time past 5 pm Mondays through Thursdays as I have college classes.  Feel free to contact me at: 530-318-4350 for any further information or to schedule day-care. Looking forward to meeting you and your family!

Nice guys. . . oh yeah the one on the right won the 2008 CrossFit Games!

9:30 Open Gym/Free Class

Let's wrap up a fantastic Share the Pain weekend in style!  Bring a friend and to the WOD with 'em.

The Intermediate class doing one of their five sprints during Saturday's WOD

Results for Intermediate Class

The 8:30 STP Class had 34 participants!  

A post-WOD shot and results below

Come in early and spend some 'quality' time with Del!

8:30 Last day of February's Share the Pain weekend!

WOD- Five rounds for time (three rounds for STP) of:

400 Meter run

25 squats

25 sit-ups

Rx+: Jumping squats and Toes to bar

We have two new gals doing daycare, Chelsea and Mikaela.  They are in the process of getting short bios together and their information.  We should have their info for tomorrow's blog!

Friday's Share the Pain was the biggest in STCF history!  

We had well over 70 people come in.  Thanks to all of our AWESOME members for inviting you family, friends and colleagues to experience CrossFit!

Gettin' it done at 5:30!

February's Share the Pain Day 2  

WOD- Death by Kettle-bells and Burpees

Every minute, on the minute complete the prescribed number of Kettle-bells and Burpees.  

Example: 1 Kb, 1 burpee the 1st minute, 2 kb's 2 burpees the second and so on until you are unable to complete the entire number in the allotted minute.  

Your score is you last full round plus any reps you completed in your last round.

Registration for the CrossFit Games Sectionals Open has begun!  

We feel everyone should register and give it a go.  This gives you a chance to gauge yourself against other CrossFitters from all around the world.  We'll be doing the weekly CF Open workout as our WOD one day a week regardless!

http://games.crossfit.com/announcements/registration-open-starts-february-1st

Here's the board for the February's 1st day of "Share the Pain."  How about the Atomic ManMakers? Fun stuff?

Invite a friend to try CrossFit for free! 

WOD-In teams of 2 complete AMRAP in 15 minutes of:

500 M row

12 Atomic Man-makers

One partner rows while the other performs the AM, then partners switch

Mary getting some back squats done during Wednesday's CF Total WOD!

Justin's shoulder press is looking good!

Jack's deadlift, nice!

CF Total results. Kudos to Jack on all PR's and topping the board Thurday!

Come try out the climbing wall with rock climbing instructor, Monique LeMay. She's been a climbing guide for Wilderness Outings in Southern California for 17 years. Learn how to safely put on a harness, hook into the auto belay, and learn proper technique to get up the wall efficiently and safely. Climbing will strengthen your upper and lower body, increase your forearm strength for gripping bars, and increase flexibility and test your mental power.  And it's fun!

Monique will have a short class this upcoming Tuesday (2/7/12) following the 9:30 am class.  If you have your own harness please bring it.  One more thing, LTD Sports rents climbing shoes for about $10.  They makes climbing easier, but are not required. 

But hey, what's up with the 7 am class??  We're getting 1 or 2 people most days.  If you want to save it come on in!!

Regular CrossFit Class

WOD- CrossFit Total

Find your 1 rep max of the following lifts, then add poundage for all three to get your CF Total.

1 rep max back-squat

1 rep max shoulder press

1 rep max dead-lift

Please remember that your 1 rep max is the amount that you can do safely with proper form. Mechanics THEN intensity!

Intermediate Class

Lift/Skill-Thrusters

WOD- Fran, for time:

21-15-9 of

Thrusters

Pull-ups

Results from Tuesday's Intermediate Class.

Really good to see folks taking advantage of the 6 pm Intermediate only classes!

We've put together a Tough Mudder Team for this fall's event at North Star.  Register TODAY to get the best savings! Our team is doing the Saturday event on 9/22/2012.  Follow this link to register.  Our team name is: South Tahoe CrossFit.  Yeah it's original!!

http://campaign.r20.constantcontact.com/render

Remember the Business Directory?  Well, we did!  

Suzi typed it all up, but a few names were impossible to read.  Please check the copy taped on the counter in the gym area and make sure all the information related to you business is correct OR if your business is not listed sign up!  Our new website is nearing completion and the directory is going to be part of it.

Some excellent work on Tuesday's WOD!  Check out the scores below.

 Bent over Bar-bell Rows 115/85 lbs 

Push Presses 115/85 lbs  

Box Jumps 24/20 "  

400 Meter Run/500 Meter Row after you complete all the 21's, 15's and 9's*

*3 runs/rows total

Some shots from Monday's Climbing Annie

14 members got the Intermediate Class done on Monday.  Check it out!

Lift- Overhead Squats

Warm up and then take 3 tries at your max 20 rep overhead squat.

WOD- Climbing Annie, for time:

50 double unders

50 sit ups

5 rope ascents

40 double unders

40 sit ups

4 rope ascents

30 double unders

30 sit ups

3 rope ascents

20 double unders

20 situps

2 rope ascents

10 double unders

10 sit ups

1 rope ascent

Intermediate Class

Lift/Skill- Sumo Deadlift high pulls 

WOD- For time:

Row 750 meters, then

3 rounds of-

10 SDHP's

15 Burpees

20 Squats, then

Row 750 meters

Weldon and Dylan talking CrossFit on LTTV!

The most interesting man alive speaks . . .

Of course he does so with perfect form!

We've created (thanks to Monique for both!) a high quality CrossFit Kids flyer!

Pick a few up and hand them out to friends or at your kid's school.  Thanks!

9:30 Open Gym/free Class  

Says it all.  Be here!!

Results from Saturday's Intermediate Class and Regular CrossFit class

Note the 4 pm CrossFit class and the 6 pm intermediate class.

Monique will have a short rock-climbing class on Saturday (1/28/12) following the 8:30 WOD.  If you have your own harness please bring it.  One more thing, LTD Sports rents climbing shoes for about $10, and are open at 8 am.  They makes climbing easier, but are not required. 

 7:30- Early Bird/Intermediate Class

Something fun will be in the works for you early risers!

8:30- CrossFit Class  

WOD- CrossFit Tester 10 Rounds for time:

4 Burpees

6 Kettle-bell swings 70/53 lbs

8 Wall-balls 20/14 lb

Some shots from Team Kelly on Friday

Friday's Team Kelly results below!