A lot of Mobility and a little Noon Chatting!

Skill and Strength Work:
Back Squats

4X5 Squats increase weight every set

*Warm up sets 5-3-2*

Conditioning:
30Double Unders
30 KB Swings (35/55)
30 Double Unders
30 Goblet Lateral Lunges (35/55)
30 Double Unders
30 KB Swings
30 Double Unders

* Advanced Athletes 50 of each movement*

Good Luck Bolge!

Monday-  Strength: Squat

                     Conditioning: Double Unders, KB Swings, and KB Goblet Lateral Lunges

Tuesday- Strength: Jerks from the rack

                    Conditioning: Hang Cleans and Burpee-pull ups

Wednesday-  Field Day

Thursday-  Gymnastics Practice: Pistol Progressions

                         Conditioning: DB Planche, Candlestick Roll , Single-leg RDL

Friday-  Strength: Floor Press

                  Conditioning: Power Snatches and Running

Rob’s last Nooner and Lindsey’s Birthday!

Skill and Strength:

(1) 10 Min to find ME HSPU

then

(2) 10 Min on Kipping Pull-up review

Workout of the Day:

“Helen”
3 Rounds
400 Meter
21 KB Swings
12 Pull-ups

Skill and Strength Work:

(A) Split Jerk Review

(B) On the min for 3 min
-2 Power Cleans + 1 Front Squat + 1 Push Press
On the min for 2 min
-2 Cleans any style + 1 Jerk

Workout of the Day:

10 Min to find 1RM Clean and Jerk

or

Make-up workout, skill work or mobility

EWOD:
1 Bear Complex
2 Chest to Bar
3 Box Jumps
4 Hang Snatches (95/65)
5 Bar facing Burpees
6 Push Press
7 Pistols
8 Toes to Bar
9 Inverted Burpees
10 Front Squats (95/65)

*Reminder to sign in for class* Let us know how you did on the workout we want to hear from you!!

Tyler teaching the kids some rowing technique

April stretching for EWOD

Clean and Jerk PR’s
Jeremy 195
Drew 235
Doc Blake 160
Garrett 135
Bryan K 155
Jason P 155
Susie 115
Robyn 75
AMac 135
Austin 305
Emily 105
Nicole 90
Cindy 75
TJ 195

Sorry for not getting this up last night I was having some technical difficulties with the blog!

2K Rowers!

Workout of the Day

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

or

2K Row for time

*Make sure you share your scores with us*

Future CFSF Gamer!

Happy Tuesday everyone today was our first day of our Junior Athletes program and we had over 30+ kids attend classes today! Tyler, Jeremy, Zak and myself had a great morning coaching and educating our future CrossFitters.

Snatch Warm-Up

Workout of the Day:

A) EMOTM for 3 min
2 Power Snatches + 1 Snatch Balance
then
2 Snatches any style (power, squat, or split)

B) Find 1 RM Snatch in 10 min
Or
2000 meter row for time

EWOD
“Kelly”
5 Rounds
400 Meter Run
30 Box Jumps
30 Wall Balls

* Reminder to sign in to class everyday! If you PR please let us know, everyone wants to hear about a PR.*

Happy Nooner!

John holding a plank position

We will now be posting our workouts everyday on our blog. Just a friendly reminder to everyone please sign in to class everyday and check mindbody for summer changes in our schedule. This is our first week of our new summer schedule!

Back Squats: 5-3-3-1-1-1

*Rest 1-2 Min between sets

WOD:
(A) 3 Attempts or 7 min max effort Strict Pull-ups/ Chin-Ups

(B) For Time:
50 Burpees jumping on 45# plate

5:30 Class Learning Squat Technique

Back Squat PR’s
*Eric Williams 365
*Cassi Sehr 145
*Nicole 130
*Adam Swingdorf 405
David Healy 365
Amy Loftesness 175
Austin Bailey 425
Stacey Donovan 165

If I missed someone please let us know your PR’s and your burpee times!

This will be the final week of our current 8-week program template.  We will be re-testing a variety of things that we initially tested the week of April 15th.  Ideally, we’d see a linear improvement across all tests, but that just doesn’t always work.  Either way, please post your results to the blog post each day this week as the corresponding WOD is posted.  And while we’re at it, let’s continue that trend from now on.  It would be great to have a log of everybody’s results as we continue onward.

Monday-  1RM Squat, Max Strict Pull-ups, 50 Burpees for time.

Tuesday- 1RM Snatch, 2k Row for time.

Wednesday-  “Annie” or 2k Row make-up. **Field Day will continue  as usual next week.

Thursday-  1RM Clean & Jerk, mobility, skill work, make-up any workout from earlier in the week.

Friday-  Max Handstand Push ups, “Helen”.

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I finally got some time last week to sit down and put a highlight reel together to display some of the cool stuff from before, during, and after 2013 Open.  I did a horrible job of getting the video camera out enough during every class, but thanks to Barb Paa, Susie Heineman, and Blake Curd, I had some pretty awesome pictures to work with.  Hope you enjoy it.

Do you want to change yourself? Be more lean, athletic, fit. Become faster, stronger, healthier. Feel better, more confident, and look the way you dream?

You can! And together, we can make it happen.

Join the Community – Intro to CrossFit begins June 10th, 2013.

At CrossFit Sioux Falls, you not only have access to 45 weekly classes to transform your body, but coaches who will help you, guide you and motivate you to achieve a new you!

This is your best chance ever!  Start CrossFit with whole class full of people just like you as a part of our new beginners’ class, “Intro to CrossFit”.  Join others with their own goals and ambitions yet new to CrossFit and learn together from day 1, getting better day after day.  CrossFit from the ground up, building a foundation that you can use forever.  Better health, better body, better life.

“Intro to CrossFit” is for you!
We start on June 10th, together moving forward.  

———

Class Details: “Intro to CrossFit”- learn the fundamentals and basics of CrossFit, perform body-changing workouts, experience life-lasting fitness.

Who: You, your friends, people who want to get fit, people who want to CrossFit and start with all new people, frankly anyone.

What: 12-session strength and conditioning course that will teach the basic movements of Crossfit with a group of people who are all new to Crossfit.  We will also share nutrition, fun and life.

When:  Starts Monday, June 10th, 2013. Class will be held every Monday, Wednesday and Friday evenings at 6:30 pm.

Where: Crossfit of Sioux Falls, 3505 S Phillips Ave, Sioux Falls, SD 57105.

Why:  Experience CrossFit while building an even better you.

Cost: $106 with tax.

For more information and to register please email jeremy@crossfitsiouxfalls.com, call 605-274-3474 or just stop into the gym anytime.

Let’s get started!

Contact us today,

The CFSF Team —

Liza, Casey, Rob, Jeremy, Tyler, Doc Rob, and Greg

Monday-  Pause Squat combo, Rowing, Strict pull-ups, and burpees.

Tuesday- Low-hang snatch, snatch assistance work, double-unders and farmer carries.

Wednesday-  Field Day

Thursday-  Low-hang clean, Clean & Jerk assistance work (or conditioning WOD).

Friday-  Handstand push up practice, weighted push ups, running and knees-to-elbows.