Rest/Make-Up/Recovery

Recovery WOD

10 Minute Foam Roll (Lower-Body)
10 Minute Row (@ Conversation Pace)

3 Rounds (Not for Time)
15 Wall Squats
15 Banded Good Mornings
15 Butterfly Sit-Ups

10 Minute Foam Roll (Upper-Body)

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Don’t forget to ask Matt, Stesha, or Nick for a WOD Book! They’re on sale for $15!

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Congratulations to one of our favorite Games athletes, Kristan Clever, for taking first place at last weekend’s So Cal Regional Competition

WOD Books are FINALLY here!!! We will be selling them for $15. See Matt, Stesha, or Nick if you’re interested!

Part A

3 Sets

3 Push Jerk
3 Minute Rest

Part B

4 Sets

5 Push Jerk (Touch & Go)
7 Box Jump (Rapid Fire)
150 M Run
6 Minute Rest

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Are you familiar with Olympian Kendrick Farris? He set two American world records at the 2008 Beijing Games and finished in 8th place overall. Simply put: this dude is strong!

Heather flippin’ tires like a boss

“Cindy”

20 Minute AMRAP
5 Pull-Up
10 Push-Up
15 Air Squat

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Ever done “Cindy” before? Ever thought how hard it’d be to perform the same workout with only one leg? How about no legs? Take a look at this video of the Again Faster Adaptive Team taking on “Cindy” last year…

Part A

A1. Rear Elevated Split Squat @ 2020, 6-8 reps/leg (Rest 60 seconds between legs)
Rest 60 Seconds
A2. Dumbbell External Rotation @ 3010, 6-8 reps/arm (Rest 30 seconds between arms)
Rest 30 Seconds

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Part B

Tabata Row – Max Meters
1 Minute Rest
Tabata Russian KB Swing (1.5/1, not heavy) – Max Reps
1 Minute Rest
Max Burpee in 1 minute

(Part B will have three separate scores)

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Does everyone remember performing “Diane” a few weeks ago? (How could you forget?) Nasty workout, right? Dan Bailey set a 2012 Regional World Record this last weekend at the Central East Regional Competition, completing “Diane” in 1:35!!! Beastly!!!

For all those following the remaining Regional competitions, the Central East, Southern California, Canada East, and Latin America Regions are all throwing down this weekend! Competition started yesterday and will continue through tomorrow. For updates, scores, and standings, be sure to check The CrossFit Games website and follow the respective regions on Facebook and Twitter. Additionally, the Central East Regional will be broadcast LIVE on ESPN 3 all weekend!

Saturday Teamwork WOD
Teams of three will complete
1500 M Row
50 M Sled Drag
60 Burpees
30 Tire Flips

The workout will begin with each team member rowing 500 meters.  Once all three teammates have completed their row, team members may complete the remaining work however they choose, BUT each teammate must complete the 50m sled drag, a minimum of 20 burpees and 10 tire flips.  Multiple teammates  may work together on the tire flips, but only 1 rep will be counted for each flip.

We’ve missed a few birthday shout-outs this month, so here goes:

HAPPY BIRTHDAY
to

May 2 – Bobbi Heaney
May 3 – Linda Hart
May 5 – Chad Martineau
May 10 – Jessica Yoh

Jacob South getting after “Diane” last week

Part 1

3 Sets
A1. 3-Position Hang-Clean (High-Mid-Knee)
Rest 90 Seconds
A2. AMRAP-1 Dips (Stop 1 rep shy of failure)
Rest 90 Seconds

Part 2

15-Minute AMRAP
5 Dumbbell Hang-Clean and Press
10 Walking Lunge
15 Ab Mat Sit-Up
250 M Run

Rest/Make-Up Day

 Did everyone see this clip of Chris Stowe’s awesome performance at last weekend’s Regional competition? Fast forward to 3:25 to see a quick interview with our old friend Ben, and a glimpse of Stowe’s incredible experience during Event 4 where he literally had the entire crowd counting out his reps!

Workout of the Day:
Part 1)
4 sets,
A1) Bench Press Cluster*: 1.1.1.1, rest 2 minutes
A2) Weighted/Dead Hang Pull Ups (Alternating Grip**): 2-3 reps, rest 2 minutes

(*10 sec rest b/n reps, re-rack is ok)
(**pronated grip [palms away] on sets 1 & 3, supinated grip [palms towards] on sets 2 & 4)

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Part 2)
5 sets…AS FAST AS POSSIBLE
5 Heavy Ketttlebell Swings
10 second Prowler Push (140/90#)
rest 3 minutes
(no score here…just work!)

love the prowler!

Tweet

Mr. Matt looking focused through his Pistols at this past weekend’s Regional competition

500 M Row
100 M Farmer Carry (53/35)
28 Burpee-Box Jump
100 M Farmer Carry (53/35)
500 M Row

@0:56, Carl Paoli of Gymnastics WOD covers and gives tips on Burpee-Box Jumps

Congratulations to all our CF//801 athletes this weekend at the South West Regional competition!!! Our team took the 14th spot, Matt Clark took 18th place, and Chris Stowe ended up in 12th! We are so very proud of all our athletes and the work they’ve done the past year. We are very excited about the program in the works to carry us into next year’s competition season and will begin to unveil details over the next few weeks.

400 M Run
3 Rounds
21 Wall Ball (20/14)
21 Toes to Bar
400 M Run

Here’s a quick little instructional video about Toes to Bar by 2012 Crossfit Games qualifying athletes Chris Spealler and Matt Chan