Don’t forget, we will be hosting a Nutrition Seminar this Saturday at 10am. At this point, the plan is to hold the Nutrition Seminar in the Chateau Cafe located in our building. During the lecture, the Cafe will be handing out samples of their healthy menu items. The lecture will last about an hour and is open to all. Regular 11am class and yoga at 12:30pm will follow. Watch for a signup sheet on the main table. The Cafe needs to know how many to expect. For more information regarding this Lecture, go HERE.
CrossFit Alloy WOD for 6/9/2014:
Skill:
Overhead Squats
3, 3, 3, 3
Each Overhead Squat must pause for 2 seconds at the bottom. This is not for weight. We are getting used to maintaining proper form and balance through the most difficult part of the movement. All weight must be snatched or clean/jerked from the ground
MetCon:
3 Rounds for Time:
50 Squats
40 Pushups
30 Knees to Elbows
20 Burpees
10 Strict Pullups
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
40 Squats
30 Pushups
20 Knees to Elbows
10 Burpees
5 Strict Pullups
Brass:
3 Rounds for Time:
40 Squats
30 Pushups (May be on a box)
20 Knees to Elbows
10 Burpees
5 Strict Pullups (May be assisted)
Bronze:
3 Rounds for Time:
30 Squats
20 Pushups (may be on a box)
10 Hanging Leg Raises
5 Burpees
3 Strict Pullups (may be banded)
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
40 Squats
30 Pushups
20 Knees to Elbows
10 Burpees
5 Strict Pullups
Brass:
3 Rounds for Time:
40 Squats
30 Pushups (May be on a box)
20 Knees to Elbows
10 Burpees
5 Strict Pullups (May be assisted)
Bronze:
3 Rounds for Time:
30 Squats
20 Pushups (may be on a box)
10 Hanging Leg Raises
5 Burpees
3 Strict Pullups (may be banded)
Heads up for the later classes for those attempting Platinum – deceiving WOD especially with a 20 minute time cap.
Platinum: Completed 2 full rounds and got everything done in Round 3 except burpees and strict pull-ups. Great job, Jake and Brian, for doing Platinum as well and pushing me along.
OHS: 80 lbs. with strict form.
Heads up for the later classes for those attempting Platinum – deceiving WOD especially with a 20 minute time cap.
Platinum: Completed 2 full rounds and got everything done in Round 3 except burpees and strict pull-ups. Great job, Jake and Brian, for doing Platinum as well and pushing me along.
OHS: 80 lbs. with strict form.