We are not too serious around here, except for working out and tracking progress!

Every Monday in March is a Benchmark Monday.

This is a time where we will take a previous workout and try and improve our time or effort on it.

Feeling like you have gotten fitter, healthier, faster, stronger is great and what we are striving to accomplish. Being able to point to the white board, notebook, website and PROVE to yourself (and the world because bragging rights are awesome) that you accomplished your goal is even better! (and by Better I mean freak'in sweet!)

Remember to keep your notebooks and food logs up to date to track your progress!

Today we revisited a workout from 02/10/2010:

Warm up:

• Dynamic Warm up

Conditioning Course:

2 rounds:

• Shuttle Run - sprint 5m and back, sprint 10m and back, sprint 10m
• Bear crawl 5m
• 10 Med ball Slams 

Skill Work:

After WOD do

3 x 10 seconds on the parallettes of

• Tuck Sits
• L-Sits

The WOD:

3 rounds of

• 20 Box Jumps
• 15 Sit ups
• 10 Push ups

Cool Down:

• Neural Cool Down
• Lower body Stretching

Deb Working hard

Compare WOD to:

http://www.mountainstrength.com/home/2009/11/13/111309-fight-gone-not-so-well.html

Warm Up:

• Jump Rope 2 mins
• Dynamic Warm up

Skill Work:

• Agility Dot Drill

The WOD:

Fight Gone Not So Well

3 rounds

As many reps in one minute at a station, rotate stations clockwise, 1 min rest between rounds

• Wall Ball
• SDLHP (KB)
• Box Jumps
• DB Push Press
• Burpee

Record number of reps per station and add them all up at the end for your score.

Cool Down:

There was no cool down today.

Remember to stay hydrated!

Warmup:

• Neural Warmup
• Dynamic Warmup

Skillwork:

• Renegade Row
• Pushup

The WOD:

AMRAP in 20 mins

• 5 Renegade Rows (L/R)
• 10 Pushups
• 15 squats

Post weight and times to comments

Cool down:

• Light stretching

REMINDER: NO CLASS FRIDAY 11/27

Warm Up

• Dynamic Warmup
• DL Warmup

Skill Work

• DB Deadlift
• DB Front Squat
• DB Clean

The WOD

"Lil' Elizabeth DB"

21 - 15 - 9

• DB Clean (30# DB)
• Dips (Body Weight)

Cool Down

• Stretching

Warm Up

• Dynamic Warm up

Skill Work

• OH Squat
• KB Clean
• DB Snatch

The WOD

21 - 15 - 9

• DB Snatch, Right arm
• Renegade Row, Right Arm
• DB Snatch, Left Arm
• Renegade Row, Left Arm

Cool Down

• Stretching

Warm Up:

• Neural Warm up
• Dynamic Warm up

Skill Work:

• Walking Lunge
• Dips
• Hollow Holds

The WOD:

• 100 ft Walking Lunge
• 21 Dips
• 21 Sit-Ups

• 100 ft Walking Lunge
• 18 Dips
• 18 Sit-Ups

• 100 ft Walking Lunge
• 15 Dips
• 15 Sit-Ups

• 100 ft Walking Lunge
• 12 Dips
• 12 Sit-Ups

• 100 ft Walking Lunge
• 9 Dips
• 9 Sit-Ups

• 100 ft Walking Lunge
• 6 Dips
• 6 Sit-Ups

Cool Down:

• Stretching

Todd working the KB Swing

Warm up:

• Neural warmup
• Dynamic Warmup
• 10m Backwards run x 8

Skill Work:

• KB Two-handed Swing

The WOD:

Helen Look Alike

3 rounds for time:

• 400m Run
• 21 KB Swing
• 12 Jumping Jacks

Cool Down:

• Isometric leg raise holds (4 x 10 secs, 1 x 30 secs)
• Stretching

Warm up:

• Dynamic movements
• Neural Warmup

Skill work:

• Deadlift
• Shoulder Press
• Push Press

The WOD:

Modified "Diane"

for time:

21 - 15 - 9

• DB Deadlift (1/2 bodyweight)
• DB Push Press (1/4 bodyweight)

Cool down:

• Stretching

Here is the Official Crossfit Diane req's:

21 - 15 - 9

• 225 deadlift
• Handstand pushups

Here is a video:

http://media.crossfit.com/cf-video/CrossFit_GSXDianeWODPatAnnie.mov