Good Luck Kate!

Corene forwarded this to me today:

San Diego Crew Classic
On Saturday, her team, Mile High RC, is in heat #34 at 2:10pm and heat #54 at 5:40pm.
This is a link to live video of the Classic:

http://www.crewclassic.org/video/

WOD 4/1/2011

Daily WOD
Work up to Max Triplet Back Squat

“Pukie Comes a Callin”
3 Rounds:
40 Yd Out and Back Sprint
30 Air Squat
20 Jumping Pullups

Charlie: 225# / 7:02
JZ: 185# / 8:22
Angelina: 113# / 4:39
Peggy: 113# / 5:04

Strength Class
A. Deadlift %40x5,%50x5,%60x5
B1.AMRAP Heavy KB Double Handed Squat Swings 3x
B2.AMRAP Clapping Push-Ups 3x

Strength WOD
5x100M Sprint 1:3 Work/Rest

then...

50 C2B's
25 Heavy O-Squats
(Break up how you like)

then...
5x100M Sprint

Skills Class
Deadlift
Pullup
Kipping
Step Ups
Russian Step Ups
Box Jumps

4 Rounds
10 Box Jumps
10 Pullups
10 Air Squats

Christy: 5:55
Aime: 6:01
Clayton: 6:51
Chris: 6:52

WOD 3/31/2011

100M Run
20 Front Squats (135/75)
200M Run
15 Front Squats
400M Run
10 Front Squats
800M Run
5 Front Squats

Angelina: 11:46
Jenn C: 13:07
Charlie: 13:57
Jarah: 14:20
Tara: 15:16
Jessica: 16:52
Barbie: 19:22
Shay: 19:35 (st)
(Clayton): 14:43
(Fran): 11:47
(Kyle): 14:52
(Frank): 18:07
(Jeff): 18:08
(Derek): 19:45

WOD 3/30/2011

Daily WOD
6 Rounds:
10 Reverse Burpee to Box Jumps
10 Pushups
10 Ball Slams (20/12)
Angelina: 9:39
Erlinda: 11:01
Bang Bang: 11:52
Jason: 13:22
Fran: 14:03
Nate: 15:00
Jeff N: 15:19
JZ: 15:59
Jessica: 16:27
Nina: 18:26
(Peggy): 12:25
(Lucke): 13:42
(Stacy): 15:46
(Amie): 15:48
(Dani): 16:08
LoriE: DNF :o(

Strength Class
A. Press %40x5,%50x5,%60x5
B. Bench 3-3-3-3
Derek

Strength WOD
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Skills Class
Russian KettleBell Swing
American Kettlebell Swing
KB Snatch
KB C&J
Side to Side
KB Sumo Deadlift High Pull

WOD
3 Rounds:
20 Russian KB Swing
15 Side to Sides
10 KB SDLHP
Christy
Jeff C
Aime

WOD 3/29/2011

AMRAP 25 min
800m Run
10 Push Press(105/65)
10 Pistols

Angelina: 4+
Fisher T: 3+
Fisher M: 3+
(Fran): 5
(Jay): 5
(Kate): 4+
(Clayton): 4+
(Jenn C): 4+
(KJ): 4+
(Corene): 4+
(Jarah): 4+
(Erlinda): 4+
(Frank): 4

3/28/2011

Daily WOD
“Trevor”
(Jeremy Coles going away WOD)
Teams of 4
Complete
300 pullups
400 pushups
500 situps
600 Squats
(only 2 members may work at any one time)

Team Ass Kicker - Kevin, Lorie, Dani, Dylan: 24:22
THE Team - Jeremy, Frank, Ian, Lucke, Fran: 26:07
Team 3 Girls 1 Guy - John, Chris, Jarah, Peggy: 28:19
Team Greater Victory - Barron, Hal, Jessica, Angelina: 33:30
Team Pokemon - Fisher x 2, Nate, Little D: 34:43
Team Victory - JZ, Kim, Jeremy, Care Bear : 36:19

Strength Class
A. Squat %40x5,%50x5,%60x5
B. Jerk Dip Squats 3x7
C. Split Jerk 3,3,3

Strength WOD
66 Ft Weighted Duck Walk
25 Dual KB C&J
50 Turkish Get up Sit ups
25 Dual KB C&J
66 FT Weighted Duck Walk
Marc: 10:25
Nick: 12:40
Chappy: 13:10

Skills Class
Bench Press
High Bar Back Squat
Low Bar Back Squat
Spotting

3x8 Bench
2X8 High Bar Back Squat
2x8 Low Bar Back Squat

800m run time trial
Clayton
Christy
Ari

Open Competitors

Make Sure you have submitted your score from the Double Under/Snatch WOD on the games site for our validation. New WOD announced this Tuesday.

Sunday WOD with Corene

Skills Session
KB Movements

WOD
50 Sit-Ups (Abmat w/hands on the floor)
25 Deadlift (185/135lbs)
25 DU's
20 Deadlift
25 DU's
15 Deadlift
25 DU's
10 Deadlift
25 DU's
5 Deadlift
25 DU's
50 Sit-Ups

Jeff: 9:35
Jason: 12:20
Arnold: 13:08
Ben: 14:35 Great to see you at a WOD!!
Troy: 15:20
Jenn C: 15:20
Derek: 17:05
(Kelly): 10:11 / 83# & singles
(Lorie): 11:42 / 115# & singles
(Peggy): 12:39
(Lucke): 14:25
(KJ): 15:38
(Carrie): 19:45

WOD 3/26/2011

Power Clean 12x1
~96-101%
working up

Fisher: 185#
Barron: 180#
Troy: 135#
Lucke: 88#
Lorie: 80#
Jarah: 80#
Kim: 70#

CFL Ski/Snowboard Day

Hey all - I know it's short notice but I am trying to get a group of people together to meet at A-Basin next Friday April 1st (no joke!). 10 AM in the parking lot. Bring your board and skis. I'm sure it would help if you post up and say if you can make it. Hope so!

WOD 3/25/2011

Daily WOD
Laura Stewart (Eastwood)Memorial WOD
Row 1K
25 Presses (115/75)
50 Ball Slams (20/12)
75 KB Swings (24/16)
100 DU’s

FYI, Laura used to train here at CFL and passed away recently. She is a friend and co-worker of Dr. Hopp, Heather and Steph. Please come to the 5PM WOD and go hard in tribute if you can make it!

Ian: 17:34
Johnathon: 18:02
Joel: 22:17
Jeremy: 25:17
(Maria): 14:47
(Peggy): 15:31
(Kate): 16:02
(Jenn C): 17:36
(Corene): 21:28
(Heather): 21:58
(Shay): 22:31
(KJ): 24:59
(Steph): 25:33
(Frank): 31:21

Strength Class
A. Deadlift %75x5,%85x3,%95x1+
B. 1RM Lateral Box Jump Both sides

Strength WOD
3 Rounds
1 Bar muscle up
3 Push Press 165/110
5 Front Squats 165/110
Kyle
Wade
Tara
Jeff: 5:00
Derek: 9:38

Skills Class
Deadlift
Pushup
Jump Rope Singles
Double Unders

3x8 Deadlift

Then AMRAP 8 Minutes
100 Singles
20 Double Unders
10 Pushups
Clayton
Mary
Christy
Ariel

Another Recipe From Corene

Lime and Cumin Crusted Mahi Mahi
Ingredients
1 1/2 lbMahi Mahi
1/4 colive oil
1 juice of 1 largelime
2 tbStoneground mustard
2 tbGround cumin
1 tbCracked black pepper
1 tbGarlic powder
1 tsOnion powder
1 tsCinnamon
1/2 tsKosher salt
Preparation
Mix oil with all wet and dry ingredients until it becomes a paste. Brush paste onto top and bottom of fish filets. Place the filets on the grill over a medium heat and cook for 6-7 minutes per side or until desired doneness. Prior to turning, brush with additional paste mixture. When both sides are cooked, remove from grill, and let sit for five minutes prior to eating since it will cook a slight bit more after removal from grill.

WOD 3/24/2011

AMRAP
6 min
1 MU to Transition
1 Skin the Cat
Rest 3 Min

AMRAP
12 Min
20 Jump Squats
5 Ring Rows
2 Ring Dips

Score only second

Mike: 12
Jay: 9
Clayton: 8
Tara: 6 2/3
(Jenn C): 11 2/3
(Fran): 8 1/3
(Jessica): 7 2/3
(Lucke): 7 1/3
(Gabe): 7
(Nate): 6 1/3
(Frank): 6 1/3

3/23/2011

Daily WOD
Team Car Push
40’ Car Push
Choose Partner
2 Attempts
Choose Different Partner
2 Attempts

1ST TEAMS
Robyn & Jeremy: 19.6
Thunder & Jeremy: 20.8
Thunder & Chimp Rage: 21.5
Nate & Amie: 22.03
Robyn & Anie: 22.5
Troy & Ian: 23.50
Nate & Lucke: 23.5
Matt & Mason: 24:59
JZ & Peggy: 25.19
Clayton & Christy: 27.4
Jessica & Fran: 28.0
Troy & Ari: 29.1
Maria & Austin: 30.0
Nina & Jarah: 33.05

2ND TEAMS
Nate & Amie: 22.03
Nina & JZ: 25.56
Fran & Matt: 27.06
Thunder & Maria: 27.31
Mason & Jessica: 27.91
Clayton & Ari: 28.4
Troy & Christy: 28.4
Ian & Peggy: 29.09
Austin & Jarah: 30.78

Strength Class
A. Press %75x5,%85x3,%95x1+
B. Dips 3x15 on Paralettes, feet elevated to point where you are in L

Strength WOD
50 10M Sprints on the 15 Second
Kyle
Tara

CrossFit Kids Big Dogs
Skill: Power Snatch

75 Power Snatches
75 Push Ups

Skills Class
Press
Push Press
Push Jerk
Pullups

WOD
3 Rounds
10 Push Press
10 Dead Hang Pullups
20 Air Squats