Saturday 5-19-2012
8:00 Members Only
“The Chief”
Amrap 3 minutes:
3 Power Cleans 135/95
6 Push ups
9 Squats
rest 1 minute
repeat for a total of 5 rounds.
9:00 Open Free WOD:
“Modified Chief”
AMRAP 3 minutes:
3 Ball Slams 50/40
6 push ups
9 air squats
rest one minute
repeat for a total of 5 rounds
10:00
Nutrition Q&A. Come learn more about eating Paleo, Nutrition and CrossFit!
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Friday 5-18-2012
Run 500m
Rest 2:00
Run 400m
Rest 1:00
Run 300m
Rest :30
Run 200m
Pose Running vs. Heel Strike
Head out tomorrow to CrossFit Eminence for thier Health Fair! Robby will be in the Dunk tank at 1:00! Get him dunked in the chilly water!!
Pose Running vs. Heel Strike
Head out tomorrow to CrossFit Eminence for thier Health Fair! Robby will be in the Dunk tank at 1:00! Get him dunked in the chilly water!!
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Thursday 5-17-2012
Box Squats 6×3 (same weight across)
then
3×5 Good mornings
50 KB swings Try Unbroken 55/35
Remember Box Squats your stance is WIDE with feet pointing straight ahead. Sit Way Back & do not soften your back when you sit on box!!
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Wednesday 5-16-2012
Great work on all those rind dip pr’s!!!
Battle Ropes Prowlers Row GHD KBs Planks..
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Tuesday 5-15-2012
30 days of Paleo!! Keep it goin for another 30!!
If Y’all don’t show on days the WOD looks rough, I’m just going to start posting WOD’s with butterflies & ponies!!!
Weighted Ring Dips: 3-3-2-1 then 8RFT: 3 Ring Dips (MU to rings if you have it) 6 HR Push ups with feet on plate 1 Deadlift 90% of 1RM
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Monday 5-14-2012
15 minute “Kalsu”
Max Thrusters 135/95
Every minute on the minute drop and give 5 burpees.
(score is # thrusters)
Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
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Sunday, 5-13-2012
HAPPY MOTHER’S DAY TO ALL OF THE WONDERFUL MOMS AT ALPINE!!!
Open Gym 9:00-11:00am
Shots from last Saturday’s Strongman WOD:
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Saturday, 5-11-2012
8:00am WOD
2012 Regional Team Event #6
Teams of 4 (2 Men, 2 Women)
For time:
20 Muscle-ups while partner holds 225 pounds
60 Wall ball shots (20-pound ball to 10′) while partner holds chin over the bar
100′ Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24″ box
100′ Buddy and 100-pound dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135 pounds
60 Wall ball shots (14-pound ball to 10′) while partner holds chin over the bar
100′ Buddy and 70-pound dumbbell carry
40 Box jumps, alternating on 20″ box
100′ Buddy and 70-pound dumbbell carry
2 Muscle-ups See the additional details for this event HERE 9:00am class – Free to public “Kelly” 5 Rounds for time: 400m Run 30 Box jumps 24″/20″ 30 Wall balls 20/14 10′/9′ 10:00am class 2012 Regional Event #5 – Snatch ladder with double unders *We will scale the weights appropriately for strength and skill levels More about this event HERE
Welcome Penelope Z Wade!!! Congratulations Elijah and family!!!
20 Muscle-ups while partner holds 225 pounds
60 Wall ball shots (20-pound ball to 10′) while partner holds chin over the bar
100′ Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24″ box
100′ Buddy and 100-pound dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135 pounds
60 Wall ball shots (14-pound ball to 10′) while partner holds chin over the bar
100′ Buddy and 70-pound dumbbell carry
40 Box jumps, alternating on 20″ box
100′ Buddy and 70-pound dumbbell carry
2 Muscle-ups See the additional details for this event HERE 9:00am class – Free to public “Kelly” 5 Rounds for time: 400m Run 30 Box jumps 24″/20″ 30 Wall balls 20/14 10′/9′ 10:00am class 2012 Regional Event #5 – Snatch ladder with double unders *We will scale the weights appropriately for strength and skill levels More about this event HERE
Welcome Penelope Z Wade!!! Congratulations Elijah and family!!!
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Friday, 5-10-2012
“Goat WOD”
15min AMRAP
Movement X
Movement Y
Movement Z
Goats = weaknesses which you must eliminate to become a better CrossFit athlete.
Before you choose the movements you would like to work on, tomorrow’s movements are: heavy deadlift, muscle ups, toes to bar, wall balls, farmer’s carries, burpee box jumps and snatch ladder with double unders.
Saturday schedule:
8:00am 2012 Regional Team WOD #6
9:00am “Kelly” (There is rain in the forecast so if its muddy we will do a row or indoor run instead of the 400m outdoor run.)
10:00am 2012 Regional Individual WOD #5 (Snatch ladder)
Please check yesterday’s post and make your suggestions now!
Please check yesterday’s post and make your suggestions now!
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Thursday, 5-10-2012
Skill: Handstand walking progressions
Push Press 2-5-2-5-2-5
50 Burpees for time (re-test from 1 month ago)
Hey Alpine!
Tomorrow (Friday’s post) we are going to have an “online suggestion box” on the website. Plan to post under comments tomorrow with any suggestions you have to improve Alpine. This can be related to anything such as: equipment suggestions, programming, class sizes, social outings, gym vibe, coaching, additional class times, open gym, strength/Oly/Endurance/competitor specialty classes, our current nutrition challenge, etc etc etc.
We would appreciate if you leave your name but you can post 100% anonymous too. Just click on “Leave a comment” but don’t fill out your name or email address and it will post anonymously (I promise we can’t see it either) Please just be respectful! For example, rather than saying “Coach Rob-o smells” maybe say “I would appreciate it Coach Rob-o showered more than once per week”
Haha but seriously please put some thought into what you would like to suggest so Alpine can continue to become a better place! I hope EVERYONE posts tomorrow. Thanks you guys!
RZ
Coach Foust in a solid KB Thruster position.
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