Edward Blanch

“FUTURE CROSSFITTER” WOD AND POTLUCK THIS SUNDAY!

WOD

Every 6 minutes for 30 minutes

400 M Run

200 M Row

10 Squat Cleans

Fitness: 95/65 10 Front Squats

RX (performance): 115/75

RX+ (open): 135/95

Coach’s Tip:  We often talk about “training days” vs. “game days” and today is a great example of what we mean by a “training day”.  Sure, when the clock ticks down “Three, Two, One, GO!” it’s hard not to make the workout about speed. While training that ‘speed’ on gameday does have it’s positives , today is meant to be training for form and technique.  We’ve set a 6 minute cap per round (a generous time cap) and you should be finishing in 5 minutes or less.   The focus should be a consistent pace where you are paying attention to breathing and form on the run, good position on the row, and technique on the squat clean.

Zipporah continues to “WOD for two” and Brooke can’t wait to meet her new kids’ room customer!

LAST CHANCE TO SIGN UP FOR THE NUTRITION CHALLENGE!

If you are still interested in signing up, please do so!  The “Spring Into Summer Nutrition Challenge” Kick Off Meeting will be held on Wednesday, April 19^th at 7pm and we’ve got an amazing and motivated group participating!  It’s not to late to get you jump-started on a path to great nutrition.  As  reminder, it is a month-long clean eating Challenge for $100. We will give you all the do’s and don’ts, provide ongoing support and also administer pre and post InBody scans!  The scans alone cost almost $100 and you can sign up here:

Spring into Summer Nutrition Challenge Sign Up

This kick off meeting will be roughly an hour in length. If you can’t make it, we can certainly brief you on what we covered and get you all the handouts and materials you’ll need.  And remember, the Challenge will officially kick off on Monday April 24^th concluding on Saturday May 20^th.

If you have already signed up for the Challenge, you’ll need to also sign up for the body scan (below is a link to schedule for your initial body scan).  You are not to eat, drink or workout for 2 hours prior the scan.  In the coming week we will also have a schedule to book your post scan.

InBody Scan Schedule Sign Up Link

STRENGTH WOD

Strict Press 5/5/5/5/5

WOD

 As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor.  The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “JACK” honors Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash.  He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

“Mini Jack”

10 Push Press

10 KB Swings

10 Box Jumps

10 min AMRAP

Fitness: 95/65 (35/26)

RX and RX+: 115/75 (53/35)

Coach’s Tip:  This is a re-test for February 6th.  The push presses will get heavy, so resist the urge to jerk the bar.  Just like in the strength section, manage your breathing, keep a tight stomach and glutes!  The box jumps are your chance to rest your shoulders so swing those arms and work on soft landings.

Jo Alviar won this year’s “Best WOD Face” award at the Anniversary Bash.  Once again, he does not disappoint!