CrossFit Fairbanks

Strength:

Rest

WOD:

5 Rounds for time of:

6 Thrusters, 135lbs

9 Chest-to-bar Pull-ups

Post times for WOD to comments.

“People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf.”

-George Orwell

Strength:

Deadlift

1 x 5

Max Reps Pull Ups x 3

WOD:

5 Resisted Runs

10 Medicine Ball Slams

4 Resisted Runs

20 Medicine Ball Slams

3 Resisted Runs

30 Medicine Ball Slams

2 Resisted Runs

40 Medicine Ball Slams

1 Resisted Run

50 Medicine Ball Slams

Post loads for Strength, and times for WOD to comments.

“The only way of finding the limits of the possible is by going beyond them into the impossible.”
–Arthur C. Clarke

Strength:

Back Squat

3 x 5

Push Press

3 x 5

WOD:

For time:

2 Rounds of Cindy

2 Clean & Jerk, 155lbs

2 Rounds of Cindy

4 Clean & Jerk, 155lbs

2 Rounds of Cindy

6 Clean & Jerk, 155lbs

2 Rounds of Cindy

8 Clean & Jerk, 155lbs

2 Rounds of Cindy

10 Clean & Jerk, 155lbs

“Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion.”

-Mark Rippetoe

Open Gym from 1-3:30p.m.

TAKE ADVANTAGE OF THIS!  If you are a current member, and are new to a lot of the movements used in CrossFit, come in and let’s get your technique where it needs to be!  You can train for the entire  2 1/2 hours, and there is no pre-scheduled workout.   If you want to make up a workout you missed during the week, one you saw from the mainsite, or another affiliate feel free!

Also if you are not a current member, and want to check out the gym this is a good time.  Registration for the CrossFit Bootcamp in April ends tomorrow as well.

A very close friend of mine is competing in the Virginia/DC/WV CrossFit Games Sectional this weekend.  We served together when I was in the Navy and still keep in contact regularly.  We’ve been through a lot all over the world.

Skyler Thomas, from coaching staff of Compound CrossFit in Chesapeake, Virginia.

About 8 months ago he finally gave in and said he would test out this “CrossFit” stuff, and made a deal with me he would abandon his traditional weightlifting and and running routine and give CrossFit a try for 30 days.  I believe he thought he would do it for the month, and then fall back into what he was doing before.  Needless to say about 2 1/2 weeks into it he told me he was an idiot for not starting earlier, and has been hitting it hard ever since.

After Day 1 of his sectional he is sitting at 56th place(out of close to 200 CrossFitter’s), and I’d say that’s pretty amazing for someone who has been doing it for less than a year!

Good luck on the last 2 events brother!  You still have a chance to get in the top 20 and earn a seat a regionals!

Here are the events from this competition:

Event 1 (Saturday)
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Men wear a 20# vest. Women wear a 14# vest. Each rep is worth 1 point.

Event 2 (Saturday)
As many rounds as possible in 3 minutes of:
Clean & Jerk (185/115lbs)
Each rep is worth 20 points

Event 3 (Sunday)
As many reps as possible in 12 minutes of:
20 Overhead Squats (115/75lbs)
2 laps around the court
Each OHS rep is worth 4 points

Event 4 (Sunday)
As many reps as possible in 7 minutes of:
12 Box Jumps (24/20 inches)
8 Sumo Deadlift High-pulls (95/65lbs)
Each rep is worth 3 points

“Karen”

For time:

150 Wall Ball shots, 20/14lb ball

Strength:

Snatch

1,1,1,1,1

WOD:

3 Rounds for time of:

50 Tire Jumps

21 Kettlebell Swings, 1.5/1 pood

12 Pull Ups