Wednesday, August 31, 2011

Happy Birthday Tammy!

Elvis Presley Portrait

So if ya’ don’t know, now ya’ know…. Our birthday gal is a big fan of Elvis.

Hopefully everyone interested in participating in the 31Heroes WOD has registered. This workout will be during our regular 9am Saturday class. We’d like to give the 3-2-1…. Go! promptly at 9:30am.

*LOCATION CHANGE*
Next Monday (9/5) is Labor Day. We will hold a regular class schedule. However, all classes (even CFKids!) will be held on the football field at Stocker Stadium.

*ATTENTION COMPETITORS*
If you are potentially interested or already 100% committed to competing next year in CrossFit (as an individual or on a team), please join us for an informal meeting on Wednesday, September 7 at 6:30pm. Really, if you are planning on competing in anything, be it mountain biking, running, MMA, whatever… join us and get a plan for success established.

WOD:

FRCF Colorado Open Workout #4

As many rounds in 6 minutes of:

5 deadlifts, 225 lbs (155 lbs)
20 kettlebell thrusters, 24 kg (16 kg)

Deadlift
The barbell starts on the ground and finishes grasped in the hands at mid thigh, with the knees and hips extended.  The shoulders must be behind the barbell when viewed from the side.  THE BARBELL CANNOT BE DROPPED!  If the barbell is dropped, that rep will not count.  The barbell cannot be bounced.  The arms must stay extended as the barbell is lowered to the ground for the rep to count.

Jodi DL start Jodi DL finish

Kettlebell Thruster
The movement starts with the athlete standing and the kettlebell in the racked position.  The rack position is achieved when one hand is on the handle of the kettlebell and the other hand is pressing the bell of the kettlebell into the shoulder.  Both hands must be on the kettlebell before the squat can be started.  (See the photo below.)  The athlete squats down with the kettlebell in the rack position.  The hip crease must be below the top of the patella for the rep to count.  The finish of the kettlebell thruster is achieved when the athlete is standing with the kettlebell locked out overhead.  The knees, hips, shoulder and elbows must be in extension, with the hand over the base of the foot.

GS 4 GS 2 GS 1 GS 3

Once the kettlebell thruster set has been started, you must finish the first ten reps with the same hand.  You then will switch hands and finish the remaining ten reps with the other hand.  You may not switch hands before the first 10 reps are successfully performed.

You may not drop the kettlebell from any height.  Your hand must be on the kettlebell handle when the kettlebell is lowered to the ground.  Any infraction will result in a 20 rep burpee penalty.

Speaking of dropping metal objects… Skip mentioned this weekend that during this past Regional season over $2000 worth of bars were ruined because they were not treated properly. We do not allow you to drop kettlebells or empty barbells.  Please respect your equipment.

8 thoughts on “Wednesday, August 31, 2011”

  1. happy B-Day Tammy… hope you have a great day! I also hope to see you & the family in the gym tonight.

  2. Happy Birthday Love! I didn’t get you any gifts so you might as well show up and work out tonight.

    See you there!

  3. Thanks Everyone…..Yeah, I am old school Angelo, but I can still rock your world……The Main Event has left the building. (That’s how Elvis ended all his concerts…..that’s old school)

  4. now that’s going out in style! “Main Event” Chad needs to stay “The Event” now… way to funny… I really liked seeing Chad initial response not knowing you had the shirt made. :-) way to keep him on his toes, I think it motivated him to the tune 5 rounds = a 125 today. very nice performance.

Comments are closed.