Monday – Rocktober 3, 2011

-Fran Friday! Party at Barney’s Friday Night for Coach Tim’s birthday at 8pm until we’re done…We hope you all can make it. Friends & families welcome!











-Are you pumped up yet? Post your favorite ‘Fran’ video to comments.

“Fran”
21-15-9 Reps for time
Thruster (95/65#)
Pull Ups
-Fran Friday! Party at Barney’s Friday Night for Coach Tim’s birthday at 8pm until we’re done…We hope you all can make it. Friends & families welcome!











-Are you pumped up yet? Post your favorite ‘Fran’ video to comments.

“Fran”
21-15-9 Reps for time
Thruster (95/65#)
Pull Ups
-It’s the beginning of the week, and the beginning of Rocktober. Commit yourself to another amazing month of training. The first steps start today. Let’s do this!

Here is a video of OPT, James FitzGerald, performing the rowing portion of today’s workout. Notice how consistent his pace is. He performed 2 sets of the 5x100m row (slightly longer rest though), and his distances were: 318,320,319,320,322/////319,322,318,320,319: totals of 1599m for set 1, and 1598m for set 2. Pretty incredible to have essentially no drop off for this type of workout. I suppose that’s why he was the 1st ever CrossFit Games champ in 2007. 

This coming weekend, 5 of our Coaches (Tim, Tyler, Josh B, Simon, & Pnutz) are going to spend 3 days with him at his training camp/seminar/competition. This camp is one of the most cutting edge events in CrossFit. We are excited to represent our Community, and as always, bring back the good stuff and help everyone achieve the best fitness of  their lives. So let’s start this week off right…and Get After It!

Monday’s WOD’s: 

All Levels CrossFit 

A. Power Clean & power jerk – build to a tough single. Rest no less than 60 and no more than 90 seconds per set.
B. Strict press: 3 sets x 5 reps. Rest 60 seconds.
C. Rowing repeats x 5 sets: anaerobic lactate training.
1 min on, rest 3 min.
Score is total distance rowed

Level 1 CrossFit

Skill: Strict press 10 minutes: 5 reps at a time.

A. 3 rds: 1 minute max distance row, rest 3 min.

B. 10…1, reps for time.
Squats
Push ups
Sit ups