WOD 3/3/10

Feel Better for $10!

It’s a great day at Crossfit!!!!!

CLASS CHANGES

Class times will stay the same for our All Levels Classes, but we will be adding some additional classes

- 8:15 am Class will now be a Level 1 Class

- We are adding a 5:45 pm Level 1 Class, in addition to our 5:45 pm All Levels Class

- A two part Elements Class (covering the fundamentals of Crossfit) will be added two days per week

- A 2 Part Nutrition Class will be added soon also

Level 1 Class – For beginning Crossfitters, the emphasis will be on mobility, education about fitness, and moving correctly.  More time will be dedicated to instruction, slightly slower paced, and will include scaled versions of the daily wod.  This class is designed to reach those who have no Crossfit experience, or those who wish to work on improving mechanics of the crossfit movements.

All Levels – For healthy athletes with some crossfit experience.  Faster paced than the Level 1 Class, you will be expected to be familiar with the foundation movements of Crossfit:  air squat, front squat, overhead squat, deadlift, press, push-press, push-jerk, med ball clean, sumo deadlift high-pull.  Intensity will increase from what you experience in Level 1 Classes, but correct movement is ALWAYS number 1!

Elements Class A- A class for the Crossfit beginner and ever evolving pro alike.  Elements A covers:  What is Crossfit?  Crossfit’s origins, Us of “Functional Movements,” Foundation Movements:  Air Squat, Front Squat, Overhead Squat, Deadlift, Press, Push-Press.  The class will also cover mobility and recovery.

Elements Class B – The perfect follow-up to Elements A.  This class includes:  What is Fitness?  Nutrition:  Paleo, Zone, Zoleo, 10 General Physical Skills, Foundation Movements:  Push-Jerk, SDHP, MB Clean.  At the conclusion of the class will be a Graduation WOD.

“Death by 2 Pull-ups”

2 pull-ups the 1st minute, 4 pull-ups the 2nd minute, 6 pull-ups the 3rd minute…. continue as long as you are able.  When you can’t complete the required reps in the minute, you are done.  You can use as many sets in that minute as you need to get your pull-ups.

Then… 15 Wall Balls on the minute for as long as you can.

Score = Number of minutes for pull-ups + Number of minutes of wall balls.

Affiliate Team Training

DL

3-3-3 sets across

“Interval Diane”

21 DL / HSPU’s

rest 1 min.

15 DL / HSPU’s

rest 1 min.

9 DL / HSPU’s

Score = Total time – 2 min.