Saturday

I was asked to come up with a team WoD for Saturday.
I'm a lone wolf.
I came up with a team WoD for two lone wolves.
This is going to be rabid.
Eat some bacon then join us at 9 am.

I'm not the only one with casual socks.

We don't need pull-up bars

But we weren't sure how to fill this corner, so we're getting a Rogue Infinity rig.

Friday

Some of you missed a really fun workout on Thursday. The morning class got to do it scaled down to a sprint (in under 10 minutes) and the evening classes got to pair up and work as a team to split the reps. Anaya said it was too easy... The key is to pick a weight that makes it challenging but not crushing. Also, your ability to recover is key when you pick your scaling - we would like you be able to walk in two days when the delayed onset muscle soreness (DOMS) hits. As you become more experienced you will be better able to judge your capabilities. As you become more experienced you will be able to move more weight, a longer distance, faster, and be able to do it again the next day!

Floor press for max singles

Five intervals:
Clean & Jerk 5 reps
(Loading 75% body weight)
Sprint 200 meters
Walk back.
Time each interval.

Thursday

Coach B teaches the snatch

 

Aggression!  Junk yard dog attitude!

2012 CrossFit Games Regional: Individual Event 4,

This should be scaled heavily or done as a team of two.  Watch the elites do it below.

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

or Trainers' choice

"For squatting, I hate the Zercher squat. Hate it. It kills me, but I've always noticed that my human inner tube seems much powerful after doing these squats. This is that odd internal pressure – talk to a martial arts person for more details.
Also, holding the bar in the crook of the elbow is callusing for the ages. I've also experienced, as many other brighter people than me have, like Pavel, that the Zercher squat demands a kind of moving mobility that has to be experienced to understand. If you hate Zerchers, you're probably doing them right."
Dan John at T-Nation

I assure you I am not screwing off at work reading T-Nation - James

Wednesday - Gym moving soon!

The new gym location is behind SugarBeets, 101 Pratt Street, just up and around from our current location. You can see the overpass in the middle photo.  We are excited to have a space in this beautiful building and we think you will like it too. It's about the same size as our current space.  However with multiple doors for cross-ventilation, insulation, and a working heater, it should more comfortable! We will have a gym-moving party in a few weeks, stay tuned.

WOD
Zercher squat
5-5-5-3-3-3

Practice this new exercise (demo here) and get comfortable with it; next week we will do it for singles.  We like this squat because it allows a more upright posture and thus puts less pressure on the back.  The arm position is unusual and may lead to some bruising, but you will quickly get used to it the same way you got used to the kettlebell clean and jerk.

Louie Simmons says:
Are there other forms of squatting done at Westside? Yes. The Zercher squat. Ed Zercher invented this exercise years ago. I was first intrigued after reading about Robert Barnett doing the Zercher lift, where one squatted down and hooked the elbows under the bar and stood up. Mr. Barnett was capable of doing 5 reps off the floor with 395. His body weight was 165 and he could deadlift 675. He did this around 1966. After getting out of the army in 1969, I started doing Zercher squats off the floor. My best was 320, and I made a 670 deadlift in 1973 at 181. When I moved up to 198, I couldn’t lift the bar off the floor because I had become too thick around the waist. I started doing a Zercher squat. I would lift the bar, which was on a low rack pin, in my elbows and go as low as possible. I used two versions: One was to lower the bar until it sat on my knees. The second was to lower the bar out over my knees as low as possible, then drop my hips as low as I could to stretch the lower back and then stand up. With this method, I made 500 at an all-star wrestling convention. At the time I made an official 710 deadlift at 198.  Read more here.

WOD
Five rounds
20 Burpees
250 meter row

Tuesday

Memorial Weekend Schedule

Friday and Saturday: normal
Monday the 28th:  5:30 am
                            9:30 am
                            5:30 pm
                            No On-Ramps
Make-up On-Ramp Thursday 6:30 am, Friday 7:30 pm,
                             Saturday 11 am
                             Attend any class.
                             Please email us about your plans.

 Coach Burgener 

Watch and learn

WOD
21-15-9
Press (load 50% of max)
KB swing
Burpees

Yea Burpees!

Monday

String!

Memorial weekend schedule: normal Friday & normal Saturday.  Monday the 28th- we plan on cancelling the On-Ramps, 11 am and 6:30 pm.  Classes still going on as usual: 5:30 am, 9:30 am, 5:30 pm.  Make-up On-Ramps on Thursday May 31th, 6:30 am and Friday June 1st, 7:30 pm.  We will consider doing a second-chance Make-up On-Ramp on Saturday the 2nd at 11 am if we have enough people who need it - email us!

Are you wondering if CrossFit is for you? Free trial of CrossFit next Saturday the 2nd at 10 am! There is room in the June On-Ramp if you want to jump-start your training regime.

More "World Record" footage from the CrossFit Regionals.

The weekend updates on the Regionals.  Last weekend's regionals were on ESPN! 

Bob Harper of Biggest Loser is a CrossFit fan.

Snatch
3-3-3-1-1-1

Franish
Five rounds
9 thrusters at 95/65 pounds
9 pull-ups

Weekend

Hollyne, Kristen, Angela