**Class times today0600, 0730, 0830, 0930 and 5:30 pm**
Warm-up
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Split-jerk
2-2-2-2-2
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WOD
4 rounds
1 minute row
1 minute deadlift
1 minute box jump
Rest 3 minutes
Natalie giving me a ride to the gym in the early days. Yah, my car broke down this day
(he he).
CLICK HERE TO CHECK OUT THE OFFICIAL BLOG FOR THE UTAH/NEVADA SECTIONAL QUALIFIERS FOR THE CROSSFIT GAMES 2010.
**Sorry for the odd 5:30 pm class time. This happens to be a day where all the trainers have obligations at their other full-time jobs. We wanted to at least squeeze in one pm class.
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13 comments:
Oh my heck!! ha ha ha ha Jason's face is priceless!!
Very bummed about not having a 6:00 am class. That's the only time I can make it. You even have a 3 minute rest, that's the kind of rest between rounds that I can handle! Who do we have to bribe to bring back the 6:00 am class?
Lars and all you 6am goers....WE DO HAVE A 6AM CLASS TOMORROW!! (WEDNESDAY). So sorry, it's on the schedule but I forgot to put it on the post tonight. Jason will be there bright and early at 6am! Please pass this on to anyone who made have read the blog before I corrected it!!!!! Lars...let me know if you read this.
Wow, didn't even have to bribe anyone! That's what I love about crossfit. Always willing to make someone else feel the pain. Mark and I will be there, and we'll use the entire 3 minute rest between rounds...
VCF Trainers... Forgive me for I have sinned.
Its been 7 days since my last Zone sin. Tonight I ate a whole Cookies 'n' Cream shake from Iceberg.
What is my penance?
Wade
surprisingly enough there is not a rower at this giant gym, so what do you suggest for a suitable substitute?
Ok, one more question. On the deadlift, what do you suggest for weight heavy or around 50-75% of our max dl?
45 # sumo deadlift high pull for the row.
50% of max for deadlift
Wade...I think you totally deserved the shake! I hope you enjoyed it. :) I had A Reese's Peanut Butter cup shake from Iceberg the other night too! MUAHHHHH! So Yummy, but I felt really gross after I ate it and was back on the zone the next morning. Now, if you go to the morning classes today with Cody....you're on your own, he may make you suffer. j/k
For those of you who are coming to the 5:30 pm class, please be on time tonight. I need to leave by 6:30pm. That is plenty of time to do a warm-up, split jerks and the wod. We can run 12 people at a time so a big class is not a problem. See some of you tonight.
Cody deserves "kudos" for keeping track of everyone during the 9:30 session! It was quite a large circus of talented, sweaty crossfitters. Always entertaining to watch Blake and Phil who choose to lift small compact cars for dead lifts and the like. Always inspirational. Good work everyone. I'm putting my lower back on ice for a while...
-Jim
We haven't seen Nancy and Dan for a while? Where are you two??? We miss you.
Hey Jim,
Thanks for the help with my split jerk!
T, when you think of "Jerk", think of me! :0)
Jim
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