The Spokane Valley Northwest Regional shirts have arrived! Pick up your shirts and wear them with pride...Can't wait to see everyone at the event next weekend!
Task 1
1 x 20 unbroken back squat (75% max)
Task 2
5 rep max touch and go deadlift
Task 3
1 mile run
Task 4
10 burpees
15 toes to bar
20 over the box box jumps
I know there are many of you that may be asking yourself what the purpose of the olympic lifts in a General Physical Program. After all we are not professional football players, or training to be power lifters, right? Well your right about that but the benefits of performing and mastering the olympic lifts such as the dead lift, the clean and jerk, and the snatch do so much more than just work muscle.
Check out this article that lists and explains the many benefits of the olympic lifts.
Olympic Lift:
x3 60%
x2 70%
x1 75%
x1 80%
Conditioning:
9-7-5
Hanging Full Snatch #115/#75
50 Double Unders
CrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.
These CrossFit Hero WODs listed below are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort.
“Coe“
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
You are all Crossfitters, so like it or not you are an athlete...This may be something that you have been called your whole life, or maybe this is the first time you have ever been called an athlete...regardless of which one you fall under NUTRITION IS THE MOST IMPORTANT THING. Get to know it, embrace it, and perform better!
Strength/Power:
1) Full Clean (off blocks)
x2 70% of max
x2 75% of max
x2 80% of max
x3 85% of max
2) Heaving snatch balance
4 sets of 1 (heavy)
Conditioning:
7 minute AMRAP
20 hand release push-ups
30 Double Unders
Nutrition: For anyone ready to go full force with the Paleo Diet check out this book.
I hope all you moms out there had a great Mothers Day!
“Nutts”
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
IF YOU ORDERED A CROSSFIT SPOKANE REGIONAL SHIRT YOU CAN PAY FOR THEM NOW. WE WILL HAVE THEM IN THE NEXT COUPLE OF WEEKS! IF YOU HAVEN'T ORDERED ONE WE DO HAVE JUST A FEW EXTRAS. GET THEM BEFORE THEY ARE GONE!
Endurance is a big part of your over all fitness, and one of the best ways to increase your endurance is to RUN BABY RUN! That is something us North western Crossfitters only get to do about 5 months a year, so enjoy the run.
Jerry
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
For time:
Run 1 mile
Row 2K
Run 1 mile
Nutrition: Paleo Seafood anyone?
The fitness Women on the Planet shows us how it's done. Notice the strong back, and how she explodes through the hips! WOW!
Technique/Power Training
Snatch
OFF BLOCKS
x2 70% max
x2 75% max
x2 80% max
x3 85% max
Back squat
1 x 20 UNBROKEN 70% Max
Conditioning:
40 yds plate push
15 HSPU
40 yds plate push
12 HSPU
40 yds plate push
9HSPU
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