Letrono CrossFit

Overhead Walking Lunges....Oh Yeah!

Parking – Remember to park on the East side of the street if the parking lot is full or park on the street heading into the Pizza Factory. Thanks!!

Crossfit Open - If you have already signed up and have not yet joined the LCF Team, we have fixed the problem with Crossfit HeadQuarters and you can now link your name to the Letrono Team. Be sure to do this before Sunday! The 1st WOD has been released….7 minutes AMRAP of BURPEES!

WC2 – This Saturday we will be having the 2nd Warrior WOD Challenge at 8am. Weigh in’s will start at 7am.

WC2 Supplemental WOD:
25 GHD Sit-Ups
25 Toes to Rings
25 GHD Back Extensions
25 Handstand Push-ups

Mobility-Warm-up:

Strength/Skill:  Muscle up and Practice muscle up progression

WOD:
5 rounds for time of:
Overhead walking lunges, 50 feet 45/25 pound plate
21 Burpee Box jumps

 Endurance:
Run 10x50m sprint
Rest 2x time taken
 
WOD 
3 sets 1 min rest between rnds
Power clean x 1 then start push press x8
Bike sprint x 600m.

Supplemental: For those who want to compete or become better crossfitters.
Do WOD then:
Rest, Relax and take care of your body. Be ready to go for the rest of the week. Plan out meals
2012 CF Open WOD 7 Min Burpee AMRAP is Friday..

“If you care enough for a result, you will most certainly attain it.”
- William James

2012 Crossfit OPEN..CrossFit HQ will post one workout per week for five weeks, beginning today 22 Febuary at 5 p.m. Pacific time. If you can wod it up you can do this. Athletes will have until Sunday at 5 p.m. PT each week to submit their results. You can register at http://games.crossfit.com/  Just do it!  You won’t regret it. You will be doing the wod all day Friday anyway.You will be judged each Friday during class ,so get ready & Prepare for Glory. 

Kids Classes Tonight – See Kids Camp Page

 WC2 – This Saturday we will be having the 2nd Warrior WOD Challenge at 8am. Weigh in’s will start at 7am.

WC2 Supplemental WOD:
25 GHD Sit-Ups
25 Toes to Rings
25 GHD Back Extensions
25 Handstand Push-ups

Mobility-Warm-up:

Strength/Skill:
Power Snatch 1, 1, 1, 1, 1, 1, 1

WOD:
20 MIN AMARP
30 Wall Balls #20/14
15 Push Press @ 50%  body weight
ROW 500 m OR RUN 800 m OR  BIKE 1600 m

 Endurance:
Row 2x2000m
Rest 2 to 3 min
 
WOD 
Tabata front squat do 8 front squat rest 10sec between ea use as much weight as possible.

Supplemental: For those who want to compete or become better crossfitters.
Do WOD then:
1A-3 sets for speed and efficiency, rest as needed between movements:
Snatch Balance + 3 Overhead Squats

2B-3 sets of:
Snatch Pulls x 1.1
(rest 10 seconds between singles)
Rest as needed.

 The pictures have been posted on the gallery from Saturday’s mini competition. First place winners were Dave M and Troy C (tied), second place was Mike H and 3rd place was Jim B. For the ladies, there was Jen “Coov” and Sara “Grizz” first (tied), second place was Tarra Q and third place was Barb W. This was Tarra and Barb’s first competition and they both did an awesome job. Barb decided to bite the bullet and she went RX on the entire event!  Mindy S had an amazing 153# clean and jerk and Jamie S did all RX pull-ups and had two huge tears on her hand during the second event. She went on to the final third event despite having war wounds! Cari B and Brock B both did great and I am sure this will be one of many competitions they do together as a Cross-fitting couple! Eric A and Becca B also did great. Becca worked out earlier in the morning because she did not think that she had a babysitter which meant that the both of them would not be able to compete. Barb and Tim stepped in and offered up a babysitter so she actually did 4 WOD’s in 1 day! Eric held strong as did Scott T. Scott was happy with his PR on the clean and jerk and I am sure that his son was amazed at his old man’s strength! Tim also had a PR on his clean and jerk and most of all he was totally stoked for Barb’s accomplishment.  Boyd S managed to stay on the bar with no gymnastic stunts that would leave him with a hurt ego! Aliex impressed everyone with his 1 attempt at his max clean and jerk and then went on to do 28 muscle ups. Nice job to everyone and a HUGE thank-you to all of the Volunteers, John P, Heath and Bethany for organizing!

2012 Crossfit OPEN..CrossFit HQ will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Athletes will have until Sunday at 5 p.m. PT each week to submit their results.
 You can register at http://games.crossfit.com/  Just do it!  You won’t regret it. You will need to be judged each Friday during class ,so please give us a heads up on when you plan on completing the Workout. We will be hosting the workouts each Friday all day, every week and you will have the oppurtunity to do the WOD during one of the Friday classes.

WC2 – This Saturday we will be having the 2nd Warrior WOD Challenge at 8am. Weigh in’s will start at 7am.

WC2 Supplemental WOD:
25 GHD Sit-Ups
25 Toes to Rings
25 GHD Back Extensions
25 Handstand Push-ups

Mobility-Warm-up:

Strength/Skill:
Bench Press 3 x 5

WOD:
5 Rounds of
10 Bench Press @ 75% of  BW
Row 500 meters

Endurance:
Bike 5x 1600m @150 watt or above
Rest 2 to 4 min between

WOD
Air squat x 100
Push-ups x 75
Jumpin squats x 50
Pull ups x 25

Supplemental: For those who want to compete or become better crossfitters.
Do WOD then:
1A-3 sets for speed and efficiency, rest as needed between movements:
Double Unders 3 attempts @ amap
Pistols 4-6 reps  

2B- Every minute, on the minute, for 6 minutes, complete the following:
165/110 lb. Touch-n-Go Power Cleans x 5 reps
Pull-Ups x 3 reps

(Treat this as skill work – how quickly can you complete the Power Cleans, transition to the pull-up bar and establish a good rhythm?)

The LCF Mini Competition that was held on Saturday was a notable success! We will be posting pictures hopefully by Tuesday in the Gallery. Big thanks to our LCF community for the participation and support that was shown for our first internal mini competition. We will be posting more on this for Tuesday’s post…stay tuned.

Announcements:
*New Class Time: Starting on February 27th we are adding a new 4pm class.
*Suggestion Box: Have you ever had a thought or a comment about LCF?  We have now put up a  suggestion box that is located by the new “entrance” door. We would love to hear your suggestions or comments.
*Parking – Please continue to park on the East side of the street if the LCF parking is full. You can also park on the street heading to the Pizza Factory.  
*On-Line Forms – We now have our forms online. If you need to make changes to your membership you can do this with the online change form and then submit it online.

WOD Times for Today:
8am and 9am

No KIDS CAMP Today!

NO 9AM CLASS TODAY……ALTRA RUNNING CLINIC AT 9:30AM – FREE OF CHARGE.

7AM – FREE WOD
8AM – On Ramp
8AM – WC2 Athlete Weigh In
930a – Altra Running Clinic
1pm – LCF Crossfit Competition – Everyone is encouraged and welcome to come compete. Come test your fitness!!

WC2 Athletes: The weigh-in will be Saturday from 8 to9. Hopefully you are all planning on attending the pose running clinic at 9:30a. There has been some discussion on passing off your goats. Since we have so many of you who committed to this challenge, there won’t be enough time to have everyone pass off their goats in front of the group. With that said, you can pass off your goats with a coach……once you pass off a goat, your name and the goat you accomplished will be placed in a “hopper”. At the end of our challenge we will pull names out of the hopper and those athletes will have to pass off that goat in front of the group.
If you ran the 1 mile time trial last week and that was one of your goats/goals and you did it, you can count it as long as you wrote your time on the tracking sheet. Please let Troy or Sara know who you are and what you  have  passed off so we can start getting names added to the hopper. As always, any questions let us know!

*Monday President’s Day Hours:
8am and 9am Class Times Only

That is some intense bike riding!

WC2 Athletes: The weigh-in will be Saturday from 8 to9. Hopefully you are all planning on attending the pose running clinic at 9:30a. There has been some discussion on passing off your goats. Since we have so many of you who committed to this challenge, there won’t be enough time to have everyone pass off their goats in front of the group. With that said, you can pass off your goats with a coach……once you pass off a goat, your name and the goat you accomplished will be placed in a “hopper”. At the end of our challenge we will pull names out of the hopper and those athletes will have to pass off that goat in front of the group.
If you ran the 1 mile time trial last week and that was one of your goats/goals and you did it, you can count it as long as you wrote your time on the tracking sheet. Please let Troy or Sara know who you are and what you  have  passed off so we can start getting names added to the hopper. As always, any questions let us know!

Announcements:
*No 9am class on Saturday, there will be a 7a and a 8am On Ramp.

*Altra Running Clinic – 930am Free of Charge! What is the Altra Running Clinic you ask: Learn to run naturally; learn to run initiative; four easy steps and you’ll run faster, farther and with less injury. Posture, foot strike, arm movement and cadence.

*LCF Crossfit Competition –  Saturday at 1-3pm. Top finishers will represent LCF at Regionals.
Everyone is welcome to to compete @ RX or scaled,come test your fitness..

*Monday President’s Day Hours:
8am and 9am Class Times Only

Mobility/Warm-Up:

Strength/Skill:
Romanian Deadlifts from elevated platform 3 X 10

WOD:
10 min AMRAP
5 Wall Ball #20/14 14/10
10 Slam Balls #30/20 20/10
15 KB Swing 24/16 16/12kg

Endurance:
Run 4×800
Rest 2 to 3 min between

WOD
3 sets 1 min rest between rnds
8x front squats @ %70 1RM
Row 500m

Supplemental: For those who want to compete or become better crossfitters.
Relax and take care of your body. Be ready to go for the rest of the week.