CrossFitValleyPark

Dan Rohlfing is off to a career in major league baseball. Dan has been a blast to have around and we're always inspired by his abilities. Brandon sent him off with "Fight Gone Bad" where he beat his previous score by 100! How about 385? Great job Dan and good luck!

Thursday Strength/Skill Work: OH Squat 5 X 8. Keep the loads fairly light and work on the movement. Slow and low are the key words here. Alternate with max rep. chin-ups, strict.

W.O.D.

-For max reps

-4 minutes of dumbbell Lunges (#50 total, #30 total), 1 minute rest

-3 minutes of  OH Press (#45, #33), 1 minute rest

-2 minutes of cone touches, 1 minute rest

-1 minute of hurdle burpees (lateral jump over hurdle)

 

Wednesday Strength/Skill Work: Sots Press 4 X 5. Alternate with Front Squat 4 X 5
 

"Sometimes the background is more interesting than the subject"

On Satruday, April 17th we will be having tryouts for our 2010 CrossFit Games Affiliate Team. The four female candidates will battle for three spots. There will be 3 workouts with about 1 hour rest between each. The first workout will start at 10:00 a.m. and the whole event should wrap up no later than 1:30 p.m. The ladies have been working hard and are ready to go. Please come out to cheer them on!

Tuesday Strength/Skill Work: Back Squat 4 X 8. Then "pick a press." Choose any type of press and work on your strength. You can do overhead, Sots, bench, etc.

W.O.D.

-7 Rounds for time

-10 SDLHP (#95, #65)

-10 Ring Dips (sub push-up)

 

Our next cooking event will be on March 27th, at CrossFit Valley Park,  starting at 5 p.m. This is open to all gym members. Please let us know if you will be bringing any guests. This will be a unique event where you will do all the cooking! Everything that you need to pull off some great dishes will be provided. The cost will be $15 per person.

Monday Strength/Skill Work: Romanian Deadlift 5 X 6. In between each set, perform one set of windmills, 6 each side.

W.O.D.

-3 Rounds for time.

-25 Air Squats, 7 cone touches

-25 Jumping pull-ups, 7 cone touches

 

Ok this video is so funny and scary at the same time. I hope everyone in it stayed out of the hospital.

Sunday: Rest Day

"Multi-Tasking"

Saturday Strength/Skill Work: Weighted Lunges 4 X 8 (each leg). Alternate with max rep. ring push ups. Between each couplet do one L-sit.

 
 

"Trust"

The topic of bailing out of a lift came up last week. This is actually a great topic. With Olympic Lifting it is critical that the athlete knows when to get out of a lift and how to do it properly. Getting out of certain lifts in our regular programming is equally as important. Since we partner up alot it's also a good idea to learn how to spot a lifter. We'll be putting together a video to show you some techniques.

Friday Strength/Skill Work: Deadlift 5 X 3. Alternate with a gymnastic skill. Choose from the following. Handstand, handstand push-ups, ring dips, ring push-ups, inverts, skin the cat, jacknife, or front levers.

W.O.D.

-4 Rounds for Time

-5 Deadlift (#185, #135), 10 Push-ups, 20 OH lunges (#45, #25), Run 400 M 

"The Face of Victory"

"The Face of Hunger"

 "The Face of Staying Out Too Late Before a Row/Run Challenge"

Thursday: "Black Box"

 

 

 

 
 
 

"Everything is better with a weighted vest"

Our next Cooking event for the Next Level Challenge will either be on March 27th or April 3rd. Are there any conflicts with Easter? We have recipes available near our lockers. Please feel free to take copies. Thanks Lynn Wilkes for submitting! We'll try to rotate them as they come in.

Wednesday Strength/Skill Work: OH Press/Push Press. 5 X 5 X 5. Perform 5 strict presses followed by 5 push presses without racking the bar. Alternate with kettlebell or dumbbell front squats, 10 reps each set.

W.O.D. "Burpee Blitz"

-For time

-Row 400 M

-40 Burpee Box Jumps

-Row 400 M

 

The Row/Run Challenge was a big hit. Congrats to Dan Furnas and Stephanie Teague for pulling out the win! Great job everyone!

Tuesday Strength/Skill Work: Back Squat 5 X 5 alternating with Ring Dips/Ring push-ups. In between each couplet do one set of max reps. toe to bar. Try to perform them strict with no kipping.