Memorial Day Weekend WOD and BBQ - We will be doing "Murph" on Saturday followed by some BBQ and socializing for those that will be around. We will run heats starting at 9:30am until everyone's done. You can do Murph on your own or split it up with a partner. Bring something to grill and or something to drink.


Strength/Skill
Strict Press

5×1 (Use same weight for all 5 sets of 1 rep. Pick a weight heavy enough to have to rest 1-2 minutes between sets)

Then

Weighted Pull up

5×3 (Use same weight for all 5 sets of 3 reps. Pick a weight heavy enough to have to rest 1-2 minutes between sets)

**

Then

WOD
A: 10-9-8-7-6-5-4-3-2-1

Strict Press

Ring Rows

B: 10-9-8-7-6-5-4-3-2-1

Strict Press 95#/65#

Strict C2B Pull up

Then note you WOD time and do 

40 Abmat Sit ups right after WOD

Massage Therapy Promo - For CrossFit 1013 members only 1 hour full body for $30 (50% off) their first massage 
Or 
30 min massage for $15 (half off) their first massage.

Starting this Saturday 2/22 - complementary warm up chair massage last Saturday of every month from 8:30 - 10:30

WOD
Weighted Pull Ups 5-5-5-5-5 with
25 Kettlebell 55#/35# swings after each set of pull ups.

Then

Turkish Get Ups (select a weight that you can handle without dropping the bell during set. The reps are per arm)
5-5-5

Massage Therapist - coming February 8th. By Appointment only look for a "Massage Therapy" tab on the site this week.

Strength/Skill
Weighted Pull Ups
5-5-5-5

WOD 
A: EMOM for 10:00 
1 Power Snatch
1 Overhead Squat
1 Hang Snatch
3 Push Ups

B: EMOM for 20:00 
1 Power Snatch 135#/95#
1 Overhead Squat 135#/95#
1 Hang Snatch 135#/95#
3 Push Ups on Bar

INJURIES

A lot of you are starting to express certain injuries or ailments from doing our workouts. As much as we try to prevent them they do happen. There are some things we can do to help you get through the healing of your ailments and or injuries. Mobility work, rest, substitution, etc... Please do not try to work through an injury. Don't try to push yourself through it. Please let a trainer know at the beginning of class if something is bothering you. Depending on the workout we can always find a substitution for a movement. There's nothing wrong with staying off it. Sometimes a long period of rest is needed. You may lose a step in your workout but its way better than being out for months because you've decided push through an injury and got hurt even worse in the process.


Strength/Skill
Weighted Pull Ups
5-5-5-5
 
WOD
A: For time:
250m Row (buy in)
3 rounds of:
15wall balls
10 Push Ups
15 burpees (cash out)
 
B: For time:
500m Row (buy in)
3 rounds of:
25 wall balls
20  Hand Release Push Ups
25 burpees (cash out)

Dana figures out how to make the Goblet Squat/Pull Up WOD easier.

Friday 12/28/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Please note we will have a slightly different holiday schedule the next week. The following is our schedule for next week:

Monday 12/31 - 9am, 10:30am

Tuesday 01/01 - Closed

Wednesday 01/02 - Saturday 01/05, Normal Hours

Tip for Today: If you're trying to lean out, aside from eliminating processed foods, breads and most carbohydrates, stick to vegetables only for your carbohydrates at the beginning. Elimiate your fruit for a while. Even though fruit is not a processed food, most fruit contains a lot of sugar which spike insulin levels. Get all your carbs from fresh vegetables.

Strength/Skill
Weighted Pull Ups. 5-5-5-3-3-3

WOD

A: Every 1:00 on the 1:00 for 10 Minutes
4 Dumbbell Deadlift
4 Dumbbell Hang Power Clean
4 Dumbbell Push Press
4 Dumbbell Burpee (Push-up included but no jump. Just return to standing position)

B: Every 1:00 on the 1:00 for 12 Minutes
4 Dumbbell Deadlift
4 Dumbbell Hang Power Clean
4 Dumbbell Push Press
4 Dumbbell Burpee (Push-up included but no jump. Just return to standing position)
Loading is 45% of body weight (divied that by 2 and thats the weight you'll use for each hand).