Thursday July 18 "Badger"

Warm Up

Dynamic Warmup

Skill

Movement Demo

Metcon

"BADGER"

3 rnds:

30 Squat Clean (95/65)

30 Pull-ups

800 m Run

Friday's WOD

CrossFit Open Reminder - When submitting your score, put Christian Korn, Thomas Coates, or Mike Keleher as the Judge's name.  A reminder that there is a 6:30 pm class for anyone that was unable to join us yesterday for the Open WOD 13.1, or anyone that would like to do it again for a better score submission.  If you are unable to make this time, try an arrange a meeting with a trainer to view your performance.  

Warm Up

Coaches Choice

Power Clean & Jerk seminar

Skill

Power Clean (3x60%,2x70%,1x80%,1x90%,1x100%)

superset each with 5 Hanging Knee Tucks

Jerk (3x60%,2x70%,1x80%,1x90%,1x100%)

superset each with 5 Toes 2 Bar

Metcon

On your own (not for time):

4 x 25 squats, push-ups, sit-ups, and doubles (in any order)

CrossFit Open WOD 13.1 (keep up the good work!)

Sunday Painstorm

A few people will be doing a Painstorm Sunday morning at 8:30.  Come out and join in.

History of the Painstorm

The first Painstorm was a gathering of some of the UK CrossFitters.  Given that some of them traveled up to 6 hours (by bus) for the meeting, no one felt like doing "Fran" and calling it a day.  So the first Painstorm was something like warm up one round of Helen, followed by a typical CF WOD, followed by Secret Service Snatch test, and of course partying afterward.

The Painstorm soon evolved into a monthly competition between CrossFit London, CrossFit Central Scotland, some displaced US military, and the group from Brand X.  They take turns creating the Painstorms.  They tend to be long efforts (as you are well aware).  Weights and reps can always be scaled, so everyone can join in on the fun.

Sunday's Painstorm (from June 2006)

800 m Run

50 Box Jumps

400 m Run

25 Push Press (95/65)

200 m Run

12 HSPU

400 m Run

25 Pullups

800 m Run

50 Burpee Broad Jumps

400 m Run

25 KB Swings (55/35)

200 m Run

12 Thrusters (95/65)

400 m Run

25 Hang Power Clean (95/65)

800 m Run

50 Hang Power Snatch (65/45)

Wednesday 2/27

Warm Up:

Group Dynamic

Skill:

Squat Clean clinic

5x3 Squat Clean (60%,70%,80%,90%,100% of goal weight)

Metcon:

8 Power Cleans

20 Double Unders

6 Power Cleans

30 Doubles
4 Power Cleans

40 Doubles

REST 2 min
Rx'd+(155/110) Rx'd (135/95)

8 Power Cleans

20 Double Unders

6 Power Cleans

30 Doubles
4 Power Cleans

40 Doubles

Rx'd+(135/95) Rx'd (95/65)

Squat Clean WOD Demo