WOD's for the Week

Keep up with Burpees for this week rather than trying to catch up first. For those of you that read the blog to find out what we are doing you won't need to be told to look ahead at the workouts. There are two days that burpees are included in the wod's. You can count these for the day you are on and any that you need to make up. This may help several of you that have burpees to make up. If you do more than the day requires though you may not count them ahead. They are just for extra practice.

MONDAY 2-6-12 (Burpee Day 37)
3 Rounds for time:
10 Deadlift (275, 185)
50 Double Unders

TUESDAY 2-7-12 (Burpee Day 38)
"Rahoi"
AMRAP in 12 minutes:
12 Box Jumps (24, 20)
6 Thrusters (95, 65)
6 Bar Facing* Burpees
*face the bar to do your Burpee then either walk up to the bar or hop up to it, with 2 feet together jump over the bar and land on the other side with 2 feet together, turn around to face the bar and do your second Burpee.

WEDNESDAY 2-8-12 (Burpee Day 39)
5 Rounds for time:
21 Pull-ups
21 Ring Dips
21 Sumo Deadlift High Pulls (95, 65)


THURSDAY 2-9-12 (Burpee Day 40)
2 Rounds for time:
15 Handstand Push-ups
20 Pull-ups
25 KB Swings (53, 35)
30 Sit-ups
35 Burpees

FRIDAY 2-10-12 (Burpee Day 41)
For time:
50 Back Squats (75, 55)
1 Rope Ascent
40 Back Squats
1 Rope Ascent
30 Back Squats
1 Rope Ascent
20 Back Squats
1 Rope Ascent
10 Back Squats
1 Rope Ascent

SATURDAY 2-11-12 (Burpee Day 42)
We will do something with Tire Flips, Sledge Hammers, Sand Bags and GHD Sit-ups. It should be fun and weird!

Discounts

If anyone can't think of what to do with their tax refund this year let me help you out with a suggestion. You can take advantage of the newly offered discounts for training fees. If you pay 12 months in advance with your massive refund you can save $25 per person per month. That adds up to a savings of $300 per year! If your refund is smaller that that you can save $20 per month if you pay 9 months in advance, $15 per month for 6 months and the usual $10 per month for 3 months in advance that we have always offered.

Besides money I will also accept suggestions for workouts that you would like to see in the near future. If you don't see me often enough to remember to tell me what you would like, write it on a scrap of paper from the office and put it in the gray box by the office window. I'll get it and take it seriously into consideration for future weeks.

P.S. Keep up with your Burpees. It is getting to be more important every day that you don't get behind. If you are already behind keep going with the day we are on and catch up later. As long as you are done by April 9th when we will do 100 Burpees for time as our WOD. Looking forward to it!

Parking new request

Please no longer park in the service station next door if our lot is full. I was told by Paul Emmendorfer, our landlord, that we could park there. Gene Leimbach, the owner of the service station, came over Tuesday to ask us not to park there. When I told him that Paul told us we could use his lot he said Paul doesn't own that property and can't give that kind of permission. I told him I was very sorry for the misunderstanding and I was one of the cars in his lot from 6-7pm on Monday. Now that I have caused the trouble and apologized for it as well we all need to park in our lot, or on the street from now on. We can park in front of Main Street Flooring at 5:01pm but not before so be careful there. If it becomes too much trouble to park anywhere near our gym I can ask Paul to push the gravel on his lot out for parking places. I am a little afraid he will do it and then charge us to rent that space too. I'd rather keep our service station neighbor happy and just park on the street after our lot is completely full. Sorry to all of you that I've caused more problems for. At least Gene was nice about the problem and came to us first. That's why I want to return the kindness to him.

WOD's for the Week

I just realized in the 6:30 class this morning that I never put the WOD's up on the blog. Sorry about that for those of you that want to check and see what we are doing before you get to the gym.

MONDAY 1-30-12 (Burpee Day 30)
10-20-30 reps for time:
Wall Ball Shots (20, 14)
Walking Lunge Steps
Overhead Squats (95, 65)

TUESDAY 1-31-12 (Burpee Day 31)
"JT"
21-15-9 reps for time:
Handstand Push-ups
Ring Dips
Push-ups

WEDNESDAY 2-1-12 (Burpee Day 32)
For time:
150 KB Swings (53, 35)

THURSDAY 2-2-12 (Burpee Day 33)
Back Squats
5-5-5-5-5
Advanced = 1.5 x body weight
Elite = 2 x body weight

FRIDAY 2-3-12 (Burpee Day 34)
For time:
1000 meter Row
then:
21-15-9 reps:
Front Squat (135, 95)
Back Extensions (on the GHD)

SATURDAY 2-4-12 (Burpee Day 35)
Open Gym
make up a new work out or do an old one you missed

Save the Date

It was about this time last year that Corey and Ellen told us that they were leaving town. That was a sad day for all of us but I believe God brings good things out of bad and a month later we opened Southeast Fitness & Conditioning. I want to thank all of you that continued coming and believed in me. I want to thank you too for spreading the word about what an awesome program CrossFit is and bringing in new family members and friends. Thank you to all of you that come and work hard every week. You are what makes our gym successful.

In appreciation for you and to celebrate our upcoming 1 year anniversary I want to plan a party on Monday, February 20, 2012. (That just happens to be Mark Guilliams Birthday too so we can party a little extra for him.) It also is President's Day and a holiday. I have talked to Renee and Dylan about cancelling their classes so we can meet at El Torero's in Jackson, for dinner at 6:30 or so. We can discuss how many want to come at 8am and 4pm before we party and continue with those classes if you want.

Your families are invited and dinner and drinks are on us. Sign up if you can come so we will know how many tables we need. Let me show you how much I appreciate all of you!

Weather Conditions

If it is raining on Thursday for the planned 5K we can swap Friday's workout for Thursday. If it happens to be raining both days I will make up a new workout for Friday. Running a few 400's in the rain isn't that big of a problem but the whole workout in the rain or drizzle will be a real drag. I won't make you do that.

WOD's for the Week

We made such improvements in all of our squats that I am keeping the warm up and mobility stretches the same for this week as last. For all Wall Balls, Cleans, Thrusters use a target ball for your butt. Squat depth is very important and we could all use a check on whether we are going far enough at times.

MONDAY 1-23-12  (Burpee Day 23)
"Elizabeth" for time:
21-15-9
Clean (135, 95) - full squat, use a target ball
Ring Dips

TUESDAY 1-24-12 (Burpee Day 24)
5 Rounds for time:
12 Wall Ball Shots (20, 14) - use a target ball again
12 Toes to Bar

WEDNESDAY 1-25-12 (Burpee Day 25)
Split Snatch - rather than a full squat, use a split stance to receive the weight
1-1-1-1-1-1-1

then: AMRAP in 8 minutes:
3 Split Snatch @ 50% of max
6 Pistols - alternate legs
9 Double Unders

THURSDAY 1-26-12 (Burpee Day 26)
5K Run for time
*new route - the old one was a bit short, but it gave us great times!

FRIDAY 1-27-12 (Burpee Day 27)
"Jackie" for time:
Row 1000 meters
50 Thrusters (45, 35) - again, use a target ball
30 Pull-ups

SATURDAY 1-28-12 (Burpee Day 28)
OPEN GYM
Come in and make up a day that you missed or make up a workout that you would prefer to do.