OK, so march is supposed to come in like a Lion (check) and go out like a Lamb (hope so)...  If this weather yesterday and today is any indication than it looks like that is true to form.  So what that means is that with the warm weather rolling in we will be able to have some outside fun.  The bay door will open up again, fresh air can make its way into the gym, we can start running again, lunges to the fence, OH Barbell walks, Tire flips, tire drags, sledgehammer work, all of that good stuff is right around the corner- YAY Spring!!!

Monday:
Strength:
Front Squat 5 x 5

WOD: Repeat of 10/15
21 SDHP 95/65
15 Pull Ups
9 Burpees
3 Rounds

I wouldn't think just getting in and out of the chair in my office would be so bad but after two almost falls and a lot of pain it was a nightmare so I didn't get any blogging done last week.  Well I am in good enough shape now that it is no longer difficult to get up and down so I will be posting everyday this week.

This week is going to be another repeat week, all of the WOD's from this week will be repeats from October.  The weather is also getting warmer so as it warms up we'll also be heading outside for some runs.  So be prepared for the runs to jump back into the WODs this week,  Lets see how you stack up against your times from back in October!

Athlete of the week is on hold since I was not in last week, it will resume this week after the hiatus for my surgery!

But instead of looking really Bad Ass like Arnold in the Terminator saying "I'll be back!" or Jack Nicholson looking crazy as hell bashing through a door with and Axe yelling "Heeerrree'ssss Jooohhhnnnyyyy!" I'll just be hobbling my ass through the door on crutches...  Kind of a crappy entrance but until I complete the Crutch Flip Burpee Pull Up I have been working on I am not gonna break that move out. 

See you in a little bit!  I missed you all...  Just a little bit, OK not really but hope that made you feel a little better!!!

Sorry for not posting anything sooner...  It is a real pain in the ass to get into a desk chair to work on a computer so I have just avoided it until today.

The surgery went well, I really did a job on it...  My ACL was sufficiently shredded not just torn, the doc was nice enough to take some pics that I can share with you all :)  I have just been icing and going through all my range of motion exercises and watching really bad TV.  The percocet is a nice little drug but trying to wheen off that a little bit and hopefully get cleaned up today...  I am unable to wear my usual professional attire and am down to simply sweatpants, I feel like Costanza and I have given up...

All is well, I didn't die on the table and I'll be back!!!!

I have had some questions and just wanted to post that the class schedule will remain the same through the time I am out after surgery.  All of the adult classes aree being covered by Shaun, Stephanie, Misha and Sue while I am gone.  Don't get too used to having better and better looking trainers than me for too long, I'll be hobbling my gimpy butt back in there Wednesday!  So keep working hard and doing what you do, all classes are a go...

CrossFit Kids will be cancelled on Friday and Saturday due to Stephanie heading to Dallas for her CrossFit Level I Certification (Carrie will be joing along and getting hers there as well).  Kids classes will roll back and be a go starting on Monday.

Let me know if you have any questions, who knows what answers you'll get as I will be pretty heavily doped up all weekend- yay percocet!

Check out the nice 65 lb Dead by Steph's son Jack...  That is over bodyweight and was a good clean lift!

Tuesday:
Strength:
Deadlift 5 x 5

WOD:
5 KB Clean and Jerk 24/16
10 Box Jump 24/20
15 Wall Ball 20/14
5 Rounds

Wednesday:
Tabata Intervals
Pull Up
Push Up
Sit Up
Row- Meters
Squat
20 Sec Work/ 10 Sec Rest- 8 Rounds
2 Min Rest between intervals

The Double Under Clinic for "The Chosen Ones" was a success...  Krista walked out hitting 6 in a row and with a little bit of work she will be well into the double digits in no time at all.  I talked to Cory and he and I are going to get a few more scheduled so that everyone else can get in on the action.  For these classes to be effective they have to be kept to a small number of 7-10 people at the absolute most.  So with that said the remainder of the clinics will be on a first come first served basis.  As soon as we get the dates set up I will take the first 8 people to sign up with 2-3 alternates in case someone has to bail at the last minute.

I will post the dates on the website and on the whiteboard as soon as I have them ready to go...

Monday:
Strength:
Max Reps Push Ups x 5

WOD:
10 Hang Squat Clean 115/75
10 Push Press
10 SDHP
4 Rounds

The Athlete of the Week for February 15 is Charlotte!  This one came about on Monday during DT when Charlotte lopped off about 4 minutes from her time back in September.  That is huge on a very difficult WOD!  Then for the rest of the week she continued to hammer her old times with much better, faster times.  It was just a consistent solid, great performance all week from Charlotte and this is a well deserved award for her.

This also acts as an award for just being truly kick ass too!  I included two pictures and tried to get as similar a positon as possible.  The first picture is from the O-lift seminar in late January, the second picture is the earliest picture I have of Charlotte from when she first got started up just about a year ago.  Simply amazing!!!  Since starting Charlotte has gone on to tackle 1/2 Marathons, will be doing some Olympic Distance Tri's, is running, biking, swimming, lifting and just generally kicking major ass at every turn.  Plus, she is great to have in the gym and is a general pleasure to be around.  She is the epitome of what I would love in every client!

Nice work Charlotte!!!  Keep it up, even better things are on the horizon!

OK, I got this from Marty and I just love e-mails like this...  I will just copy and you guys can read and enjoy!

Hi Steve!
I would like to nominate myself for "the most stupid thing I have done since I started crossfit just because I could" award. I remember you had a post about why people do crossfit and the coolest one was "So I can do the things I want to do", or something like that.
Well, today, I had the bright idea that perhaps I could shovel out one lane of the local track.
I had practiced my squat/sideways thrusters shoveling technique through the last 2 big storms and and was feeling pretty confident.
After an hour and 20 minutes, (yes, after the first ten minutes I kept going) I had one lane cleared about 1/8 of the way around. So in true crossfit form, I calculated my reps for time. It looks like this:
400m track = 16,000 inches
Each shovel held 8-10 inches of snow=2000-1600 shovel scoops(squats) to go around the track.
A lane was 3 shovel scoops wide, 3x above numbers are 6000 -4800 shovel scoops(squats) to clear one lane.
In 1 1/2 hours I cleared one lane about 1/8 of the distance around.(this was the stupid part)
1/8 x6000=750, 1/8x4800=600, so I estimate the number of squat/sideways thrusters to about 650, because I stopped 'a few times'.
So 650 squats in 80 minutes averages to about 8 squats per minute, thrusting about
20-30+ pounds of snow 3-4 feet with each squat.
This was wet snow, about 10 inches- 1 foot deep, so about 10inches cubed with each shovel full. Yeah, I looked up how much snow can weigh.  Really wet slushy snow can weigh 50 lbs per foot cubed!!
I'll send you a picture of the track tomorrow.

The good news is that two high school kids came by and together we actually cleared 1/4 of the track!! It was kind of like the Tom Sawyer thing where I made it look fun and they wanted to do it too! ( That or they just thought it would be like helping the old lady across the street, they had better help or I might die!!).

So thanks for everything you do for us at Crossfit! I owe it all to you!!
Marty

I have been asked this question and want to clarify, this goes for snow as well and any other reason too.  If you are on a three day a week plan and miss classes due to snow, work, vacation, whatever please make them up.  Come four times a week for a few weeks to make them up.  Please use that and take full advantage for time missed.

I have heard from a few folks about the Jump Rope Clinic and my "bullying", "exclusivity", "special classes", etc.  Well don't you worry folks, we'll have more.  This was a time crunch to get one in before Krista left and for those competing to get help as soon as possible.  There will be more for everyone else, don't you worry...

Thursday:
WOD: Non Repeat.

10 Deadlift 225/155
10,9,8,7...1
KB Swing 24/16
20,18,16,14...2

Finish:
Row 250
Slam Ball
3 Rounds

Friday:
Strength:
Snatch 5 x 3

Repeat of 9/24 WOD:
SDHP 95/65
Push Press 95/65
Knee to Elbow
10,9,8,7...1 

The first Double Under Clinic is scheduled!  This is an advanced class and sorry folks you had to be invited.  In order to have it be effective I needed to keep this to our advanced folks and those that will be competing in Sectionals in March, that was priority 1.  I don't want anyone else having the disaster Ian and I had while competing or that Krista had in  Charlottesville (although she was MUCH Better than Ian or I).  Now that that is scheduled I am going to be getting more scheduled for the beginners.  I have heard great things about Cory and the clinics he has done at CF Fairfax so I am looking forward to this.  Class sizes need to be kept small so we will be having a few of them to accomodate everyone.  As soon I get a few dates set up for the beginner clinics I will pass them on.

Tuesday:
Strength:
Press 5 x 3

Repeat of 9/11 WOD:
OH Squat 95/65
Pull Ups
Burpees
21-15-9

Wednesday:
Strength:
Clean 5 x 3

Repeat of 9/16 WOD:
10 Hang Power Snatch 75/55
20 Wall Ball
20 Push Ups
4 Rounds