Wednesday, 1-30-13

Strength/Skill – Power Clean Find your 1 RM – Your 1 RM is w/ good technique. Once technique goes out the window….your 1 RM is 10 lbs. less!!!!! For Max Reps: Max reps of High hang power clean (60% of 1RM Power clean) in 1 minute Max reps of Box jump (24/20) in 1 minute…

Monday, 1-28-13

Skill – Sumo Deadlift – 1-1-1-1-1…HEAVY SINGLE NO ONE REP MAXES, IT IS NEW FOR US Advantages in using the Sumo over the conventional style of deadlift. 1. Greater range of knee extension at the bottom of the lift. 2. A more upright posture. 3. The distance the weight must be moved is greatly reduced….

Saturday, 1-26-13

There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint…