make up day

Today was a make up day for any one who missed out earlier this week. Mike and Kim both got in their leaderboard attempts while #onna worked on her agility. Brandy made it in as well and is working hard on her ramp up.

Leaderboard attempts

We'd like to welcome Angela and Jackie to the gym they came in this morning and gave it a try they'll be working through their ramp up program and hitting open class in no time.
We took today to challenge the leaderboard for the 500 M row and got some great change up in the board.
WOD:
3 attempt to get the best time on a 500 M row

climbing the ladder

Working on the ladder today trying to get those fast feet to move even fast, check out the comments for scores, and feel free to comment yourselves its always fun to get a blog going. Brandy and Linsey made it in today for the day 4 doing great on form and push, looking forward to loading some weight on these ladies.
Don't forget to check the nutrition blog almost all of the recipes from the potluck have been added.

WOD:
5 rounds for time:
sideways ladder
tango ladder
crossover ladder
hop and step ladder
10 hanging leg raises

Recovery week

Had a fun day to start our recovery week working on flexibility and speed. There was a lot to write down for score today to check out the pic at the bottom for everyones times

WOD:

5 1 armed snatch

5 1 armed overhead squat

1 set agility drills:

run to post, run backward back

side slide down and back

careoke down bear crawl back

sprint to post

Time each round seperately

Saturdays ramp up

Had a good ramp up classes today with Linsey and Brandy making good scores on their 3rd day WOD, as well as great form.
Next week is a back off week we're taking some time to heal some sore muscles and work on some agility and flexibility.

cluster f*$@

Toby has lovingly named this one, its a great use of the sled that we've just made (thanks Andy for the supplies).

WOD:

3 rounds:

Back squats 4-6 perfect form rest 90 secs

max rep ring push ups rest 90 secs

5 rounds

10 Clusters

50 yr there and back sled pull

rest 2 minutes between rounds

weight work

Had a great day and a full house nice to see so many of you make it in. It's a hard workout but you all did great check out the comments for scores, that's there for all of you to comment too, let us know what you think of the WOD!

WOD:
3 rounds
21 swings
15 bumbbell burpees
9 Jerks

for poundage

We'd like to welcome Linsey and Brandy to the CrossFit Lake City family. They made it in today for their 1st ramp up class. Everyone else got a change to work on their deadlifts today with some nice scores on the WOD check out the comments for scores.
WOD:
3 rounds of:
Deadlift 4-6 perfect reps
Max. reps pull ups static or negative

rest at least 4 min.

8 Sets of every 1:30 do:
5 power cleans
10 box jumps

around the block

We'd like to thank CrossFit invictus for helping with the WOD today. We hope you all like it. A big welcome to Ally and Chris who just finished their ramp up program, Ally cut of 1 min 10 seconds and Chris cut off 5 min and 30 seconds, great job guys looking forward to seeing you in your 1st open class!

WOD:
3 rounds
You have 5 minutes to:
600 M run
5 ring dips
10 push ups
rest exactly 5 minutes between rounds

Thurs/Fri workout

Thur/Friday workout was a lot of fun and we got to take advantage of the wonderful weather.
WOD:
M.E.
starting at 70% 0f
Press 5-5-5-5-5
Push press 5-5-5-5-5

200 M sprint
30 wall balls
10 push ups
20 wall balls
20 push ups
10 wall balls
30 push ups
200 M sprint

working the rope today

Grab your med ball and work on your form. Todays WOD is gonna work those hamstrings and we love it.

WOD:
5 rounds
1 rope climb
1 minute med ball cleans
1 minute rest

Don't start the clock until you've made it down the rope.
score by the amount of cleans you've done total.

it's only 4 minutes

Tuesdays workout was a quicky but a goody, working that monostructural pathway. Pics to be posted when camera batteries are up and running again.

WOD:
tabata row or run
8 sets of 20 seconds on and 10 seconds off

A "bear" of a workout

What a great way to start our week. This one is scored by the weight you use, you are not allowed to rest the bar on the ground in between sets only in between rounds.
WOD:
"The Bear"
5 rounds of :
7 sets of
power clean
F. squat
P. press
B. squat
P. press

Weekend report

I hope everyone had a fun filled weekend. Saturdays class sounded like a bunch of fun (although we didn't get any pictures) and Sundays potluck was Delicious. Everyone recipes were unique, tasty and best of all clean. Who says you can't eat gourmet on a clean diet. MMMMM. Congrats to Sheryl for winning the prize for the best food. Don't forget to get me all those recipes so I can posted them on the nutrition site.

Thurs/Friday workout

Working your lifting today and focusing on the deadlift and snatch form

WOD:
ME deadlift 3X5 70%
Snatch 3X5 65%

A date night

Today we had a date with Jackie and everyone did great!! Lots of Rx and some good times for our first time with Jackie. Check out the comments for scores.

WOD:
Jackie
1000 M row
50 - 45# thrusters
30 pull ups

You want me to do what?!?!?!

It is always a good day for gymnastics! We started off with a tumbling warm up and then moved on to burpees and inverted burpees. Hope everyone is not too dizzy. Katie is also moving right along in ramp up class and will be to open classes in no time.

WOD:
Ladder from 1 to 10 and then back down (don't forget to do the 10 twice) of:
Burpee
Inverted Burpee

Dont set that down!

Today was fun with Kettlebells. There were three, five minute AMRAP'S with a kettlebell circuit. You were not allowed to set the kettlebell down or there was a penalty of ten burpees per incident. Nothing like a little motivation! Everyone did great and I am happy to say no penalties were given out! Nice work.

WOD:
5 Minute AMRAP:
clean
thruster
swing
high pull
snatch
1/2 figure 8 to opposite hand and repeat on other side.

3 rounds of AMRAPs with 2 minutes rest between rounds.

Free Saturday class

We had a great saturday class this morning working the CrossFit Baseline. Katie made it in finishing off her 2nd week of ramp up and doing really well. While Dan, Andy, Josh and Carley, Carley's husband Scott, Mike's sister Brandy and Michelle all tested their baseline. We are looking forward to getting Michelle and Brandy right away. Great job by all today.

Thurs/Friday WOD

Sorry about the late posting I swear I'll get caught up soon! Thurs and Fri WOD was a combo of M.E. and metcon Check out the comments for scores, pics to be posted Monday.

WOD:
Push Jerk 3X5 80% 1RM

Last Ascent
5-10-15
Back squat
box jumps