10312012- Halloween WOD

Throughout the last 6 weeks we have had a focus on the back squat during many of our strength sessions. Squatting is a fundamental human movement and has huge carry over to both what we do in the gym and in real life applications of fitness. We have had tremendous results from everyone who has been around since the middle of September. Shout outs to the following who all made big improvements on their 5 rep max for back squat:

Alan: +60 pounds

Kristen: +35 pounds

John: +80 pounds

Jack: + 50 pounds

Noah: +20 pounds

Kristina: +30 pounds

Kevin: +40 pounds

Awesome work from everyone over the last 6 weeks. We will always be squatting but over the next several weeks we will have a more of a focus on pulling. Deadlifts, cleans and pull ups will be featured a bit more beginning next week.

Strength:

3 x Max Effort Ring Dips

Skill Stations:

Pistols, Handstands, Pull Up Ladders, Double Unders, Knees to Elbows

Workout of the Day:

Complete as many rounds as possible in 12 minutes of:

10m Overhead Walking Lunge

15 Kettlebell Swings

20 Sit Ups

*Saturday, November 10th at 10:30am will be the preliminary heats of the PR Challenge. This will operate different than a class period. We will warm up, review the movement standards and give everyone a shot to establish their baseline time for the workout. The workout for this challenge will be revealed the day prior. Finals will take place on Saturday, December 22nd.

The finals will be an awesome event with the everyone throwing down in the workout followed by the CrossFit 414 Holiday party. The cost for participating in the challenge will be $20 per participant. This fee will go towards prizes for the top males/females and most improved and food/drinks for each of the days of the challenge.