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We are testing a really important benchmark tomorrow, so eat a steak tonight.
Happy Saturday to you all, congrats on making it thru another week! I would just like to remind everyone that this coming Tuesday is the start of the May On Ramp program. If you are interested in seeing what CrossFit is all about, this is the place to start! There are still a few spots left to those that are interested in the program, for questions or more information please email Spencer@Pilchuckcrossfit.com. Have a good weekend everybody!
Just a reminder that since Thursday’s On Ramp class falls on the 4th of July, we are moving Thursday’s class to tonight at 7PM. There are still a few spots left in the introductory program, if you would like to join the July On Ramp program, make sure you contact Spencer@Pilchuckcrossfit.com before it’s too late!
Don’t forget tomorrow is the first night of June On Ramp! Class starts at 7PM, if you could show up a few minutes early to get going on some paperwork that would be much appreciated. There are still some spots open for the class, so make sure you call or email Spencer@Pilchuckcrossfit.com to reserve your spot. First class is always free, so come check out what CrossFit is all about!
Heat schedule for tomorrow has been released, you can find it at Games.CrossFit.com. Here are the basics, ladies start tomorrow at 10AM with “Jackie” and males start after at 11AM. Events 2 and 3 begin again in the afternoon starting about 3PM ish.
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WOD- Wednesday, Dec 17th Wendler Wk4 Deload week: Good Mornings 4×7 at moderate weight (no max reps) WOD: 3 rds: (all done with a single dumbbell) 16 DB Snatch 100 m farmer carry 100 m farmer carry 16 DB thrusters 100 m farmer carry 8 TGU 100 m …
Wednesday's WOD: TIER 1 A. 3 x [Snatch Grip Deadlift + Hang Power Snatch] B. 4 Rounds for Time: 400m Run 15 Ball Slams TIER 2 A. 3 x [Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat] B. 4 Rounds for Time: 400m Run 12 Toes-2- Bar TIER 3 A. 3 x [Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat] B. 4 Rounds for Time: 400m Run 12 Handstand Push-Ups
Looks like the Open starts at the end of February. Look for more information as we get closer to the Open (including details on the scaled division). http://games.crossfit.com/article/2015-reebok-crossfit-games-season-schedule
Competitors Program Week 2, Day 1: 5 sets of the complex: Snatch + 2 Hang Snatches @ 70-75% -then- Back Squats 5x3 @ 80% -then- AMRAP in 15 minutes: 5 muscle-ups 10 deficit handstand push-ups (1 blue + 1 green plate / 1 blue plate) 500m row
WOD 12/15/14 Strength: 3RM thruster *5 sec pause at bottom of each rep WOD: For Time- 45 pull ups 45 Thrusters (95/65) - See more at: http://crossfitcsa.com/2014/12/15/wod-121514/#sthash.cngKOpjU.dpuf
Power WOD 12/15/14 Please remember if you followed the last cycle- +5 lbs to all upper body lifts 1rm and +10lbs to all lower body lifts and re-calculate your 90% number. Use that new number as your 1RM to calculate all percentages for this cycle. Squat 5 reps at 65% Squat 5 reps at 75% Squat 5+ reps at 85% ** last set is 5+ ( as many reps as possible) Asst: 100 bandy leg curls 50 db split squats (50 each leg) GHD sit ups - See more at: http://crossfitcsa.com/2014/12/15/power-wod-121514/#sthash.6RzfGFHI.dpuf
Starting this week, our morning Open Gyms will focus on a single movement: either a lift, a skill, or a gymnastics movement. This week's movement is the Clean. Come in and work on your Cleans M/W/F at 8:00 to 9:30 and T/TR at 10:30 to noon with Dylan T, Tara, and/or Justin. (However, as always, you are always welcome to work on other movements, or WODs, during Open Gym.)