Friday March 1st
3x Max L Sit
7 “reps” of each
Power clean, into front squat, into push press, into back squat, into push press…
You can’t drop the bar at all during the round. You can rest as needed in between rounds. You are supposed to go up in weight each round so start at a smart weight. If you do need to drop the bar, everytime you drop it, you get 10 burpees.
I am sure this is confusing. So google it:)
[ JumpNRope Double Under Seminar ]
March 29th at 6:30PM
March 30th at 1:30PM
30 Person cap each class! Sign up now!
SIGN UP HERE: http://www.regonline.com/Register/Checkin.aspx?EventID=1207939
Cost is $55 per person with world champion jump rope experts.
And, for the hell of it, see the pic below of the breakdown of the Turkish Getup movement!
CrossFit-JournalPOST To Be a SEAL – Mario Lanza had it figured out: he would go to college on a baseball scholarship and doors would continue to open. There was one problem: Lanza didn’t make his studies a priority. “I thought I had everything because I was pretty good at baseball, so I had scholarships,” the 20-year-old explains. “And then all of a sudden (it) just kind of went away.” Today, Lanza is focused on becoming a Navy SEAL. Likewise, he’s training at CrossFit … http://ow.ly/2v9Lb1
Don’t forget this Saturday there are no wods. There will be yoga at 8 am and then a handstand clinic from 9 to 11. Yay!
Thursday February 28th
10 minutes to find max weighted pull-up
8 burpee over the box jump
12 burpee over the box jump
Some new exciting updates are coming to CrossFit Great Salt Lake this month, and of course… It is all for you and making it a better experience for you as an athlete at CrossFit GSL.
To start, the latest update to the Workout Inbox, in which you diligently log in on the daily EVERY time you walk in the door, ..there is a NEW update!! Yes, this is where you now have an online profile with WORKOUT INBOX and which is YOUR personal online journal. With that said, every-time you leave you will see a red dot next to the thumbnail of your face on the ipad. Please click that, follow the simple instructions and log in YOUR WOD time. If, you don’t have time, you will be reminded via email to do so and you can log in your time via app or website. This will track every wod and movement and variable for you and you only so you can SEE YOUR progress over time for every single movement you perform. Further updates to come! Please stay tuned! — Coach Z
Wednesday February 26th
Turkish Getups 6×2
12 Min AMRAP
5 Deadlift 225/155
10 Ring Dips
250 M Row SPRINT
CrossFit-JournalPOST Bring the Noise – Heavy-metal drummer Jon Dette is currently filling in for Anthrax drummer Charlie Benante and Slayer drummer Dave Lombardo for both bands’ Australian shows. In an interesting twist, Dette played back-to-back headline sets with both legendary thrash groups on Feb. 25 in a true test of endurance. Late last year, Dette posted to Facebook a picture of himself doing double-unders as a warm-up before hitting the skins, and it turns out th… http://ow.ly/2v8fly
CrossFit-JournalPOST CrossFit Radio Episode 264 – On Episode 264 of CrossFit Radio, host Justin Judkins interviewed CrossFit success story Irene Mejia and CrossFit Inferno owner Bill Grundler. This episode was webcast live at 6 p.m. PDT on Wednesday, Feb. 20, 2013. The Words of Wisdom are from the CrossFit Wilmington article Fish Oil Basics: The Do’s, Don’ts and Dosages … Simplified. 5:40 Irene Mejia has been overweight her entire life and tried everything she could … http://ow.ly/2v6JkZ
Ashley will be at the gym from 9 am to1 pm and 4 pm to 7 pm tomorrow. You can come in at anytime for final measurements.