As you all know from the previous two posts, the gym will be closed today as 3 teams will be representing Intrepid at the 2013 Winter Shakedown in Rancho Cucamonga. For those interested in coming to support the competition is being held at Axiom Crossfit which is located at 8677 Utica Ave, Rancho Cucamonga, 91730. We will do our best to provide updates through our Facebook page, but if that doesn’t happen the competitors will have plenty to talk about next week.
On a bittersweet note, Gerry, who usually attends the 4pm or 5pm classes, received news that he has to relocate for his job ASAP. Unfortunately with this short notice his last day was yesterday. We wish you the best Gerry and good luck in New York. You were a great addition to Intrepid with your great attitude and your easy going personality. You seemed to have no problem striking a conversation with a fellow athlete. You will be missed. Please come back and visit anytime.
On to the PRs…
The week began with the back squat. Anna, with the only PR for the day, had a PR of 183lbs on her final set. The WOD was a 12 minute AMRAP of 2 muscle-ups, 4 handstand pushups, and 8 kettlebell swings. We had a majority of athlete’s complete 4-5 rounds. James was able to pull off 6 rounds and some change. Troy and Brian each managed to get into round number 8 for this WOD.
Tuesday we worked on power cleans for a 3×3 set. Angel had a 5lb PR as she had a work set of 88lbs. Amanda, who has made an awesome recovery from shoulder surgery, had a PR of 113lbs which is a 10lb improvement. Mercy also had 5lb increase to 93lbs. The lift was followed by 3 different AMRAP’s. The first AMRAP was 2 minutes of box jumps. Shelley was able to total 27 box jumps while using a 24 inch box! Next up was 2 minutes of burpees. We had some impressive totals from Luke who had 43, Tami with 34, and 38 from Nick. The final AMRAP was another 2 minutes of rowing for calories. Gerry hit 39 calories and Mike S. finished with 41.
The press was on Wednesday. Our PR’s came from the morning classes. Andrea got her press up to 40lbs for her 3×5 set. Barbara also hit the 40lb mark for her set. The WOD was filled with lots of running, which happens to be a gym favorite. The workout started with a 400 meter run, 40 wall ball shots, 400 meter run, 30 toes to bar, 400 meter run, and 20 shoulders to overhead. Tyler moved quickly through the WOD and finished in 9:30. Michele finished in 12:43 while using 63lbs for her shoulder to overhead.
On skills day athletes worked on the usual mobility which is crucial for weekly improvements and proper recovery. That portion of class was followed by skill work on clean pulls and individual time.
The week finished with the dead lift and a 4 round WOD of 6 chest to bar pull-ups, 12 pistols, and a 30 yard bear crawl. Francis got his dead lift set up to 260lbs for 5 reps. Andrea also knocked out 5 reps at a weight of 123lbs. Mark, who has been working on his sumo dead lift, had a PR of 325lbs for 5 reps. Sara finished off the PR’s with a 140lb work set. The met-con took athletes anywhere from 6 to 9 minutes to finish.
Please post any PRs that I may have missed.
GYM CLOSED FOR TODAY
Extra Rest Day