Equipment

Ropes, Windmills and KB WOD

by bethrypins on March 8, 2012

Are you SICK of untangling jump ropes every time the coach says “go grab a rope?” Well, fear no more, the rats nest of ropes is gone, and a new system is in place. Here’s the program:

Ropes with red handles are 8′ long

Ropes with blue handles are 8.5′ long

Ropes with black handles are 9′ long

Please pick the length of rope you need, and DO NOT TIE THEM IN KNOTS TO SHORTEN THEM. We have more ropes on order, so soon there will be many more to choose from but our color coded handles will continue to indicate length.

We thank you for your patience with the rats nest and mess we have had with the ropes.Now come on in and work on those double unders!

-Beth

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Windmills
Once folks have windmill skill, look for 3 rep max, then do 3×3.

WOD
5 rounds
5 snatches, each hand (53/44)
5 box jumps (30/24)

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Do You Ever Wonder Who Those Paleo People Are?

by Ryan on March 31, 2011

If you guys recall, a few weeks ago I posted a link to take a survey about the Paleo community and your experiences with eating Paleo.  Well, the study has completed and the finding are up!  Wanna see who your brethren are?  Here are the details:

Paleo Community Survey Results Released

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Many of you know the Spears family, Lance is a 6am’er and his wife Lourdes can usually be found in one of the mid morning classes.  Well, the Spears family has been off on vacation in Hawaii and has been keeping me up to date on all of their Paleo eating and CrossFitting while they have been there (stop your groaning, I can hear it through the computer screen!).  This morning I received an especially great email from Lance that I really needed to share with you guys.  He starts off telling me about a few WODs they have done, and some PRs that were made in a recent WOD, but then the really interesting part kicks in when he offers a bit of business advice for the gym.  I’ll quote him to take it from here:

“New rules at WCCFT, Anyone heard uttering the following:
I can’t = 10 burpees
It’s too hard=5 burpees
I don’t know how=3 burpees
What?=3 burpees
Are you kidding me?=2 burpees”

So when these new rules get implemented, IT’S NOT MY FAULT!  BLAME LANCE AND LOURDES!  (Although, I’ll admit, I kinda like it!)

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A few links to keep you guys reading this weekend:

Oympic Weightlifting Shoes for $40! VS Athletics has their Dynamo Shoe on sale for $40!  I have not lifted in this shoe, but I have worn shoes made by this company.  If you have been putting off Oly shoes because of price, you have no more excuse.  Jump on this, you will be very glad that you did.

VS Athletics Dynamo Shoes

I’m sure most of you have seen this as it was everywhere in the news this week, but if you haven’t check out NPR’s story on kids behavior and food dye

Finally, Here’s a USA Today story about how fresh food diets (ahem,*Cough* Paleo) limits exposure to potentially harmful chemicals

I hope everyone has a great weekend!

-Ryan

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Friday’s WOD

Ring Work – Skin the cat, lever progressions, inverted hang, Cross Progressions etc.

Complete 6 rounds:

1 minute – 15 KB Swings – 2 pood
1 minute -  Row max distance

*Alternate 1 minute bouts of KB Swings and max distance rowing.
*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 6 times for a total fo 12 minutes.

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