CrossFit Willow Glen

WOD:

1RM - Shoulder Press
then
AMRAP in 10 Minutes
15 Double Unders
10 KB Swing (55/35)
5 K2E

As you all know, we have a Goal Board at the gym for EVERYONE to post their goals…yet only about 25% of you have put pen to board….We can only reach goals we set!

So, you all have to the end of the week to post your goal(s) or your trainers will happily choose a goal for you!!!  If you need help in deciding on a goal, we are more than happy to make suggestions. 

Good luck!

Today’s WOD:

In honor of Mike H’s 50th Birthday we will do:

For Time:
50 DB Push Press (35/20)
50 Box Jumps
50 Situps
50 Jumping Pullups
50 Squats

Happy B-Day Mike!!!  How cool is this - Tyler, Mike’s son, came in at 6am to workout with his Dad on his B-Day!!! 

Wooo-Hooo!!  Roof is done!

Schedule this weekend:

Saturday 8am and 9am
Sunday - Level 1 Testing starting at 8am (approx 2 hours)

THEY JUST PUT THE TAR ON THE ROOF TODAY AND I WAS DOWN THERE FOR 5 MINUTES AND FELT SUPER SICK AND THERE WAS TAR ALL OVER THE PLACE…..
SO, NO CLASSES ON FRIDAY.

WE WILL RESUME REGULAR CLASSES ON SATURDAY 8AM AND 9AM!!!  HOPE TO SEE YOU ALL THERE.

THANKS TO ALL OF YOU FOR YOUR PATIENCE - I PERSONALLY FEEL LIKE I HAVEN’T BEEN TO THE GYM IN A MONTH!  WENT FOR A GREAT HIKE AT QUICKSILVER TODAY - GET OUT AND ENJOY THE WEATHER!!!!

CFWG WILL BE CLOSED WED & THUR SO A NEW ROOF CAN BE INSTALLED!!!  SORRY FOR THE SHORT NOTICE - JUST FOUND OUT TODAY!!

Weather is supposed to be good - get out and use your fitness!!!  Hike, Bike, Swim, Run - hopefully get a bit of sun!!

We should be good to go for Friday morning but check the website to confirm Thursday night!!!

We have a CFWG Relay for Life Team that will be participating in the Willow Glen Relay for Life on May 15-16, 2010 at Willow Glen High School!!!!

Help us REPRESENT CFWG by donating to our CAUSE!!!!  There are many cancer survivors training among you at the gym - some of them are our top athletes - who have overcome a major battle with a typical CrossFit spirit - dominate and overcome!  I am so happy to have them be a part of our Box and know that by doing our part we can make sure that there are many more CrossFit Cancer survivors out there!

Plan to come out and hang with us during the 24 hour event!!! Bring some CrossFit love!

TO DONATE:
https://secure3.convio.net/tacs/site/Donation2?idb=990660850&1007661.donation=form1&df_id=1007661&FR_ID=20603&PROXY_ID=676772&PROXY_TYPE=22

Today’s WOD:

Back Squat 1-1-1-1-1
then
“Fran”
21-15-9
Thrusters (M:95#, W:65#)
Pullups

Run 400M
30 Second Side Plank
1 Minute Plank
30 Second Side Plank
20 K2E or T2B
25 Supermans
x3
If you drop out of the planks at any time you get a 5 Wall Ball Penalty (to be completed after WOD).

Today’s WOD:

“Cindy”
5 Pullups
10 Pushups
15 Situps
AMRAP in 20 Minutes

PR Board:  I would like to have the PR Board color coded.  All entries on the PR Board will be done in Black - EXCEPT for the named WOD’s - if you do the WOD Rx’d please enter that in RED!

DT has posted more pics of Sectionals - check it out!

http://www.flickr.com/photos/sanctiont/sets/72157623776406814/

Nick sent us a video of him doing his “vacation burpees”.  Check this out and then try to come up with an excuse not to do your vacation burpees!

http://www.flickr.com/photos/crossfitwillowglen/4501475395/

Today’s WOD:

Run to Malone
Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands….
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
Run to Malone

*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Check out the new PR Board!!  Please take a couple of minutes this week and fill in your PR’s.  If you don’t remember them, check the binders.  If you don’t have a PR for certain WOD’s/Lifts, not to fear - we will be working towards getting all of them completed!

Goals:  Make sure to post a goal and the date you intend to reach the goal - if you need help in deciding, just ask!

We are getting a new roof at the gym sometime in the next couple of weeks - we might only have a few days notice that we will have to be closed for 2 days!  Please check the posts if you are out for a couple of days in a row to make sure we will be open!

WOD:

OHS: 5-3-1-1-1
then
In 10 Minutes get as far as possible with:
Burpees - Situps - Double Unders
  2         5           10
  4         10         20
  6         15         30
etc.
If you don’t have double unders, sub with 18” box jump

Spring Break and Vacations are rolling in with Spring!  Remember, there are THOUSANDS of CrossFit boxes out there!  There is never an excuse to miss a WOD - pretty much wherever you go there is a gym but make sure you rep CFWG by being cool, killing the WOD and dressing EXACTLY like Brian!  We told Brian to rep CFWG and this is what he did!!!  At least he killed the WOD’s at Sectionals to make up for that short/sock/shoe combo!!!  Love ya B!

Today’s WOD:

5 Rounds for Time:
30 Calorie Row
Rest 30 Seconds
30 DB PP (35/20)
Rest 30 Seconds

DT and Vanessa brought their parents to the Saturday class today and they KILLED IT!!!  I was super impressed that they did the entire WOD!  Have you ever thought of bringing your parents?  Anyone interested in a special “Bring your Parents to Train” Day?  Could be a great way to get them active and spend some time with them doing something fun!

Today’s WOD:

Teams of 2 Complete the Following - one person works while one rests:
50 Push Press (45/33#)
50 Squats
50 Wall Balls
50 Walking Lunges
50 Slam Balls
50 Burpees
Run 400M - Run together

Windsor Rockin the new CFWG Tank and a SMOKIN HOT back!

Reminder!  New 8am Class tomorrow!  We will be fitting A LOT of workout into a short amount of time so BE ON TIME!  Strength & Technique are on the Menu for tomorrow!

Today’s WOD:
10 Push Press
20 Hang Power Clean
30 Deadlifts
3 Rounds for Time
M: 115#, W:80#

Lindsey, Julie M and Julie B looking relieved the WOD is over!!  GREAT JOB Tonight ladies!!!

Check out some of the Sectionals Pictures!  More to come!

http://www.flickr.com/photos/crossfitwillowglen/

Today’s WOD:

1 RM Shoulder Press
then
75% 3x5