Phillip, Andre, Kos, and Ryan A.

Flying out today for Calgary, Canada where I will be attending the first ever OPT exercise physiology and program design module. Basically for three days a bout a dozen strength and conditioning coaches from all over the US and Canada will be learning from James Fitzgerald on his philosophies of effective programming, periodization, and rep/set/rest routines. I was very fortunate to luck into earning a spot at this first ever cert and cant wait  to train with OPT at his legendary home gym. I hope to take home with me a plethora of new tools and ideas that I can implement into OCCs training. We are committed to improving our skill set and to stay on the cutting edge of elite fitness training.

WOD

Rest day or make up one that you missed from earlier in the week.

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Yesterdays top male was Kos with 62 total reps rxd. Top female was Jen G. with 88 total reps. $25 to each athlete.  It pays to be a winner. Please dont try to do both wods in one workout. You will get less out of it than if you go all out on just one.

WOD

Part 1:

A. Front squat 5-5-3-3-1-1

Rest 3 minutes bw sets

B. Split Jerk 3-3-2-2-1-1

Rest 3 minutes bw sets

C. 100 kb swings for time (red men, yellow women)

Notes: complete all of part a before moving on to part b. complete all of b before moving on to c.  Post to whiteboard top loads for part a, b, and time for c.

Rest 5+ hours

Part 2:

AMRAP in 4 minutes of: 3 burpees and 3 chest to bar pullups

Rest 10 minutes exactly

Row 800m for time

Notes: If you cannot do chest to bar to chin over. If you cant do chin over do jumping  chins with bar at top of wrist at full extension. It takes to long to put foot in and out of band for this wod.

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Yesterdays top male was Josh Lemos with a WOD 1 time of 10:34. Top female was Melanie Santer with a time of 19:28. Both will take home $25 for their efforts.

Were going to order some womens AA tanks with the new design just in time for the Invitational. If you want one post to comments your size.

WOD

5 rounds of:

:40 seconds on

:20 seconds off

Deadlift 275/185

Muscle ups

Alternate between the two movements. :40 sec deads, rest :20. :40 muscle ups rest :20

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Many of our newer members did not know Lysanne when she first started with us 8 months ago. She was diagnosed with breast cancer shortly after. Here is the link to that post. Now after a long and difficult battle she is cancer free and back at CrossFit with a vengeance. Welcome back Lysanne!!

WOD

Part 1

Midwestern Sectionals WOD #1:
“THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

Rest 5+ hours

Part 2

“Karabell”
10 rounds
3 Snatches (135# Men/85# Women)
15 Wall Ball

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During the 6 week Paleo Challenge Greg dropped from 12.7% bodyfat down to 9.5%. Compared to the other contestants that was about average!

At the end of each workout , can you leave the box and honestly say that you gave everything you had? Are you proud of your performance? Look around. Those who are seeing the most results are usually the people on their back at the end of the workout. If your still standing…your not pushing yourself hard enough. Your outcome is solely determined by your output.

Here were the teams for Paleo Challenge 2. People in bold have yet to take a retest.

Team Justin

Chip, Piper, Andre, Don, Jill, Bigs, Stanley, Greg

Team Mike

Rick, Jen G., Rob, Linds, Jen M., Schinn, Alan, Diana

Team Ben

Kirsten, Mindy, Philip, Joshie, Brian, Nichole, Paula, Ron A.

WOD

Rest day or make up one from earlier this week.

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Ron A. showing a nice handstand. Good looking hoodie bro!

Classes have been pretty large the last couple of nights. Please bear with us on the buildout. Next week we will have double the amount of floor space and plenty of room.

WOD

5 Rounds of:

7 Handstand pushups (intermediate men 5 reps and women 5 reps with abmat)

10 hang power cleans (135/95)

21 KB swings (Unbroken)

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Pinks showing off for the camera. April will mark one year since she started with us. As a coach its been a real pleasure watching her incredible progress this past year.

You’ve got to follow your passion. You’ve got to figure out what it is you love–who you really are. And have the courage to do what drives you. TODAY make a small step in that direction, it will lead to bigger ones.

WOD

Part 1:

A. Power Snatch 2-2-2-2-2-2 (rest as needed bw sets)

B. Back Squat @40×0 4-6 reps for 6 sets (rest as needed bw sets) (40×0 means you take a four second negative pause zero seconds at the bottom, explode out the bottom, and hold zero seconds at the top. 4-6 reps means you go for six reps first. If you hit that add weight keep adding weight each set unless you get less than four reps at which point dont add any more. Goal is to warm up, hit a very tough six  and then keep adding until your at near failure to get four. All sets must be near break point. Duh)

Post to whiteboard your max snatch double, plus your best back squat.

Rest 5+ hours

Part 2:

5 rounds of:

AMRAP Double Unders in :45 seconds

Rest :15

AMRAP Sumo deadlift high pull in :45 sec (95#, 65#)

Rest 2 minutes

Post total reps done to board

If you can only come at an odd time tomorrow and you want to hit the double than we will try to accomodate you. Email me if you want to come and workout at a non class time.

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