Today is Josh’s last day at CFT before he goes off to basic for the Marines. (Ok, actually is last last day is Saturday) I will be sad to see him go. He is one of the faces I look forward to seeing every day in ghat crazy bunch of people that call noon their class. Good luck Josh! We are proud of how far you have come and proud that you are going to serve our country. We will be looking forward to seeing you when you get back! (And the hoodies came just in time!)

I asked josh what he wanted to do for his farewell wod. He said “I don’t know… some 20 min AMRAP with all body weight movements. And no wall balls!” So… here we go!

“Josh”

20 min AMRAP

Cash in: run 1 mile

Remaining time AMRAP of

50 air squats

40 pushup

30 sit up

20 box jump

10 strict pullups

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Congratulations to Rebeca for officially becoming an L1 CrossFit Coach! You may see her around the box giving some cues and helping out with the WODs. (This is to let you know she just didn’t go power crazy!) So excited to bring her onto our coaching team! She will probably be sporting one of her crazy nerdy T-shirts like Jaws or Star Wars.

I love this picture of her! I could have posted something totally bad ass, but this picture to me reflects her personality. Always smiles. Always having fun. Welcome Rebeca!

Skill

3xME chin ups

3×5 body leavers

WOD

5 rounds

6 push press 115/80

12 ring rows

18 front rack lunges 115/80

2 min accumulated passive hang

Strength

Work to a heavy triple jerk. Split or push.

Split jerk should move more weight…. just saying.

WOD

8 min AMRAP

3, 6, 9, 12…..

Power clean

Calorie row

Score is total reps. 1 cal = 1 rep

Please nominate me (Chad) for Hylete’s coach of the year! Follow the link and fill out the survey! If I win, we get $500 of gym equipment! Ill also get to get a specialization credential class. That means more fun stuff for you guys to do! (or be tortured¬†by me)

Please take a moment and follow the link

http://www.hylete.com/fit-pro-2014?utm_source=WC+All+Customers&utm_campaign=f9a2279589-2014_Trainer_of_the_Year_Nomination_9_9_2014&utm_medium=email&utm_term=0_267f8998c8-f9a2279589-91131257&mc_cid=f9a2279589&mc_eid=849a5b4647

Strength

Front squat

5×5@65%

WOD

3 rounds

21 Wallballs 20/14

12 Handstand pushups

7 Deadlift 245/155

*if you are not doing HSPU, x2 hand release pushups

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Congratulations Heather and Terry for participating in your first competition! They both competed in the Mountain Melee this weekend. They both put in hard work to prepare for this and did great. And look! Proof that Terry CAN get to full extension! Great job guys! Looking forward to the next one?????

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Skill

Hollow Rock Tabata

3×6 Turkish get up

WOD

Death by overhead squats and toes to bar

*add 3 reps every minute to each movement.

3 Overhead squat 95

3 Toes to bar

6 Overhead squat 115/80

6 Toes to bar

9 Overhead squat

9Toes to bar

and so on…

*max 10 minutes

Emom

3 min x7 power snatch@ 50% (t&g if possible)

3 min X 5 @ 65%

3 min X 3 @ 75-80%

Wod

10 min AMRAP

Deadlift 155/105

Pullup (strict)

Clean 155/105

Strength

Press

3×5@65%

WOD

3 rounds 1 round every 8 minutes

row 250m

20 target burpees

10 shoulder to over head 135/95

run 200m

*rest the remainder of the 8 minutes. Each round is scored individually.

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Strength

Back Squat

5×5@65%

WOD

9 minutes to get through as much as possible

Thrusters, 15 reps

Sprint 100m

Box Jumps, 12 reps

Sprint 100m

Hang Clean, 9 reps

Sprint 100m

Power Snatch, 6 reps

Sprint 100m

Power Snatch, 6 reps

Sprint 100m

Hang Clean, 9 reps

Sprint 100m

Box Jumps, 12 reps

Sprint 100m

Thrusters, 15 reps

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Skill

Ring dips

kipping work or work on 3 sets of 8 to get stronger in this position

WOD

9 Min AMRAP

Row 250 M

9 goblet squats 24/16

15 Kettlebell swings 24/16

Row 500m

9 Goblet squats

15 kettlebell swings

Row 750 m

9 Goblet squats

15 kettlebell swings

*add 250 m each round until the 9 minutes is up

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We love FitAid, and so do our pets! (as Kathy’s cat is demonstrating here) At the box for $3 a can or you can get a whole case for yourself or your pet for $55.

Also, our new addition to our extreme endurance product line is here! Xtreme joint!

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“Painful joints and muscle soreness from over training? Extreme Joint 4 is a scientifically based formula of 4 proven ingredients that support the nutrition of joint synovial fluid, cartilage and connective tissue. This world renown formula is extremely effective in easing joint discomfort and reducing inflammation.”

What does that mean? It means that if your shoulders, knees, or other joints feel uncomfortable or painful then you may need to give them some support. Connective tissue takes a beating just as much as your muscles when you train. Unfortunately, they heal slower than your muscles do! Supplementing with MSM,¬†chondroitin, and the other good stuff in xtreme joint will help them heal faster so you don’t have to deal with painful joints! (not just for old people!) I have taken some sort of joint supplement for years! It started when I was running and my knees hurt (a lot). A friend of mine suggested joint supplements and I have had them in my arsenal ever since. I can fully tell when I don’t take them. So, if painful or swollen joints are familiar to you, give this a try! $30 at the box.

Strength

Emom:
3 min x7 power clean @ 50% (t&g if possible)
3 min X 5 @ 65%
3 min X 3 @ 75-80%

1 minute between sets to adjust weight as needed

WOD

9 min amrap

6 Front Squats 155/105

12 pullups

10 HSPU

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