We had the great pleasure of three guests in the gym over the holiday weekend.  Steve(above)from Bodyfit got in some O-lift practice and is a natural-born weightlifter.  Steve came with his sister Karen but we didn't get a picture of her.  She's a local girl though so we'll get her next time. 

Holding the kettlebell in the top photo is Katy.  Katy is Polly's sister and this was her first exposure to the joys of Crossfit.  She jumped right in and did an incredible job.  'Badass-ness' obviously runs in the family.  

"Jackie"

1000m Row

50 Thrusters

30 Pullups  

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Wes hits 48" in the box jump.

Front Squat 5 x 3

Hanging KTE's 3 x max reps

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The Return of Dave

Modified 'Lynne'

5 rounds of max reps each:

Pushups on parallettes

Pullups

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All the best to Bennett and crew as they make their assault on Orizaba, the highest elevation in Mexico and 3rd highest peak in North America at 18,880'.  This will mark Bennett's highest summit to date as he prepares for Denali next year.  

2 Position Snatch x 4

2 Position Clean   x 4

Push Jerk + Jerk  x 4

Pullups x 3 sets, sub-max.  

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2 rounds:

250m Row

10 Dislocates

10 Hip Mobility Drill

Barbell Complex

Handstand Practice 5 min.

Dot Drill

10-8-6-4-2 reps of:

Deadlift

Front Squat

Pushups

Trainers Session:

Front Squat  5x3

Snatch - Heavy Single

Press  5x 3

Ring Dips  5x3

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"Most of the problems with the bodies and minds of folks occupying the current culture involve an unwillingness to do anything hard or that they'd rather not do.  I applaud your resolve and welcome you to the community of people who have decided that EASY will no longer suffice." -- Coach Mark Rippetoe

Dot Drill

"The Filthy Fifty":

50 Box Jumps

50 Jumping Pullups

50 Kettlebell Swings

50 Lunges

50 Knees-to-Elbows

50 Push Press

50 Back Extensions

50 Wall Ball Shots

50 Burpees

50 Double-Unders

Polly: 22min

Wes:  30min

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"If it hurts, ice it.  If it bleeds, tape it.  If its heavy, LIFT IT". 

A.M.

Back Squat  5 x 5

Clean & Jerk up to a heavy single

Push Press  5 x 5

PM

Dot Drill

"Helen"

3 Rounds

400m Run + 21 KB Swings + 12 Pullups

Supplemental:

Bennett's Volcano Climb Prep

20 min. Box Step-ups w/bar

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"Tell me Bond, how's your coefficient of toughness?" -- Ian Flemming, For Your Eyes Only

Power Clean Practice

Team WoD, 14 rds/7 per person

3 Power Cleans

6 Thrusters

Bennett:  PR on the Clean - 205lbs!!

Wes and Bennett:  Double Clapping Pullups!!!

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Liftoff!

"Experience is the teacher of all things." -- Julius Ceasar

Snatch + Sn. Balance + 2 Overhead Squats x 3

Rack Jerks  3 x 2

For Time:  15-12-9-6 reps each of --

Box Jump

Pushups

Knees-to-Elbows

Bennett  3:09

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The Return of Polly!

Cami, blasting the GHD situps, prepares for the CF certification at Crossfit H.E.L. in Portland. Instructing her in the exercise is CF Coach, and Mom, Bridget.  

Snatch Practice

4 rounds for time:

10 Pullups

10 Box Jumps

10 GHD Situps

10 KB Swings

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"Perfection is not attainable, but if we chase perfection we can catch excellence." -- Vince Lombardi

Back Squat 5 x 3

Sn. Deadlift  3 x 2

Push Press  5 x 5

Pullups  3 x 10

"Squat Therapy"

Overhead Press

Romain Deadlift

Tabata Row

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