Letrono CrossFit

GTO's

T-Shirt order will be placed today!

Happy Mother’s Day to all of you Mom’s on Sunday!

We just finished the deadlift and back squat strength cycle. Post to comments if you PR’d yesterday in your deadlift or back squat. I know there were several listed on the board as PR’s.

Saturday schedule:

7a – WOD

8a – On Ramp or Olympic Lifting

9a – WOD

Stacey 0530 "Lets Do This"

Last day to order your T-shirt/Tank. The order will be turned in tomorrow at 8am.

Post to comments if you had a PR on your 5k time yesterday!

Mobility and Warm up:

Skill:
KB Complex 2×2
One arm swing
Clean
Front squat
Press
OHS
Windmills

WOD-”Dedication” 
DL 1-1-1-1-1-1 
Rest 5 mins
Back squat 1-1-1-1-1-1 
Find new one rep max

“Endurance”
Row 6x500m Rest 2x keep w/ in 6sec

WOD
3 Rds 1 min rest between rnds
8xOHS
50m prowler push

Supplemental WOD for those who want to compete or become better crossfitters.
Do “Dedication”  rest recover at least 8 minutes then:
1A-3 rounds for time of:
21 Wall Ball Shots
21 Toes to Bar

and then immediately after,

28 Burpee Box Jump-Overs

Follow me

“Hiding from your weaknesses is a recipe for incapacity and error.”

Mobility-Warm up

WOD-”Flip”
??

“Endurance”
Bike 6x300m TT Rest 2x keep w/in 6 sec

WOD
3 Rounds as AFAP
100 Hindu squats
1 min bridge
50 Hindu push-up

Supplemental WOD for those who want to compete or become better crossfitters.
Rest, recover, light cardio, myofacial roll out ,spend time on mobility. Plan out your weekly meals,.

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

Congrats to Stephen B on his hard work and dedication which paid off as he passed his Physical Ability and Stamina Test for the TACP (Tatitcal Air Control Party) program for the US Air Force.  This is what Stephen has worked so hard for over the last several months. Great job Stephen, keep up the strong work!

T-Shirt Orders will be placed on Friday, if you have not yet ordered one be sure to do it before Friday! Order sheets are hanging on the WOD board.

Mobility-Warm up

2×3 Barbell complex
Snatch grip deadlift
Snatch
OHS
Snatch balance

Strength- 3×2 Squat snatch

WOD-”ICE”
21-15-9
Squat Snatch #75/53
Sprint 200 m

“Endurance”
Row 2 x 2000m Rest 5 min between

WOD
3 Rounds 1 min rest between rnds sets
8xMil Press
50m ea side waiters walk

Supplemental WOD for those who want to compete or become better crossfitters.
Do “ICE”  rest recover at least 8 minutes then:
1A-3 sets for skill of movement:
Turkish Get-Ups x 4 reps each arm
Rest 60 seconds

2B-Build to a heavy-ish 1,1,1,1,1 Snatch Balance rest as needed

“All coaching is, is taking a player where he can’t take himself.” – Bill McCartney

2012 Crossfit SouthWest Regionals wrapped up this last weekend with a 17 year old female from Front Range Crossfit taking the 1st place spot, followed by two other females from Front Range taking 2nd and 3rd. Tiffany from Wasatch Crossfit took 5th place overall. All of these ladies were incredible and it was very inspiring to watch.

As far as the men, Chris Spealler from Park City took the 3rd place finish and will be going to the Games for the 5th time. He is the only person who has participated in all 5 CrossFit Games competitions. If you have not yet watched any of the video’s from this last weekend, you can find them on the following website http://games.crossfit.com/. You will be inspired!

In the team category, Utes Crossfit took 1st place followed by Front Range Crossfit and Bomb Squad! Wastach Crossfit did an amazing job as well and they ended up in 5th place!

WOD- “DB Cooper”
3 Rounds
20 Weighted walking lunges 35/25 (10 ea. Two dumbbells held down by sides)
20 DB Hang cleans 35/25
20 DB Push press 35/25

“Endurance”
Run 4x800m Rest 2to3 min keep w/in 4to6 sec
WOD
5 Sets AFAP
15 Speed squats per leg
15 Toes to bar
15 Chest to floor push-ups

Supplemental WOD for those who want to compete or become better crossfitters.
Do “DB Cooper”  rest recover at least 8 minutes then:
1A-2 sets for quality, not time, of:
Double-Unders x 40 reps
Bar muscle up 6-10 reps (work on speed and efficiency)
Freestanding Handstand x 30-40 seconds (accumulate time if sets are unbroken)

2B-5 sets of:
3-Position Snatch (one from the floor, then the mid-hang, then the high hang)
Rest as needed

Wall Walks

Happy Monday! You will all be happy to see that we will be posting the WOD’s again starting TODAY!

Youth Class tonight at 6pm.

Reminder that we no longer have a 7pm class.

Mobility/Warm-Up:

WOD:  Strength/Stamina
-”Maximus”300″  
25 Pullups
50 DL 135/95
50 Pushups
50 Box jumps 24/20
50 Floor wipes
50 1 arm KB clean and jerk 35/16
25 Pullups

Endurance:
Row 8x150m sprint Rest 2x time taken keep w/ in 5 sec
WOD
3 sets 1 min rest between rnds sets
8xFront squats 400m run

Supplemental WOD for those who want to compete or become better crossfitters.
Do ”300″ rest recover at least 8 minutes then:
1A-3 sets of: Sots Press x 3-4 reps
Rest and weight as needed
2B-5 sets of: Clean N Jerk x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets.