I feel so dirty every time I write that word …
Maureen will be conducting our monthly yoga class this Saturday, May 25 at 9 AM. This class will incorporate sun salutations, which are great for loosening and stretching the hamstring, glutes and shoulders, as well as many ‘restorative’ poses (don’t ask me … it’s some hippie shit they say in yoga).
It will be a great way to get our bodies recovered from the hard week that was and the Murph that’s to come.
If only it were the MC Hammer version … but, no, today we tackled the Hero WOD, Hammer. And it definitely lived up to its name.
Hammer
5x
5 Power Cleans 135 lb./95 lb.
10 Front Squats 135 lb./95 lb.
5 Push Jerks 135 lb./95 lb.
20 Pull Ups
Rest 90 seconds between rounds.
Yes, pull ups. Now, get over it and get up on that bar!
For those feeling a bit worked, it has been a hard week and we’re aware. Friday’s WOD will be scaled down appropriately and Maureen’s yoga class (this Saturday at 9) will focus on restorative work and good stretches related to our work this week.
Enjoy your days and see you all tomorrow!
Memorial Day week rolls along with some more fun today and even more in store for the coming days … woo hoo!
WOD:
Helen
3x
Run 400 meters
21 American Kettle Bells 1.5 pood (~53 lb.)/1 pood (~33 lb.)
12 Pull Ups
Running?
Yes. Running.
Yay!
Enjoy the rest of today and tomorrow’s rest day (no open gym tomorrow).
Summer is sooooo close … you can almost taste it (if only the threat of snow would go away).
The piddle monster was here! Little man crushed it today.
A fun week is upon us. Graduation, Memorial Day, Murph. It’s a fun time … so, get after it this week.
CrossFit
Randy
75 Power Snatches 75 lb./55 lb.
Powerlifting
10x
3 Box Squats
10 Reverse Hypers (heavy)
6x
5 Front Squats at 70% of 1RM
10 Weighted Hip & Back Extensions
3x
20 GHD Sit Ups
6 GH Raises
Have a great day all and see you tomorrow!
WOW! Today we were visited by a super hero … Who knew? If we’re lucky we may get another superhero to visit us soon …
For once, none of you can complain to us coaches about the WOD. Why, you may ask? Well, you all picked the exercises! Don’t hate on us for your choices now 
.
WOD:
In Teams of Two
10 Snatches 95 lb./65 lb.
30 Toes to Bar
50 Pull Ups
70 Sit Ups
100 Box Jumps
200 Double Unders
40 Push Press 95 lb./65 lb.
30 Deadlifts 225 lb./135 lb.
20 Turkish Get Ups 36 lb./ 24 lb.
10 Snatches 95 lb./65 lb.
Ah, the lonely life of the turkish getup … notice how Wendy’s partner has left her to do all 20 by herself. Bad Jenny … I mean bad Wendy’s partner.
Good stuff!
Had a great celebration dinner after completing Angie, Fran and Murf back to back? That celebratory drink just might turn into 3 or 4. Better check into the Matternhorn Inn and Suites. No reason to drive your car into the gorge, the Matterhorn is right off Main Street. You could even get there doing the bear crawl!
