WLC Potluck and Game Night on October 6th

Hey there, WLCers (and non- WLCers too! )

Vince and Diana Hesch have agreed to host a WLC compliant Pot Luck/ Game Night at their house  on Sunday, October 6th from 4-8pm. Bring your favorite WLC dish (and xeroxed copies of the recipe so everyone can try and recreate your dish at home) and your favorite board game ( I am bringing a backgammon board and “Apples to Apples”) and we will eat delicious, healthy food and play fun games together!!

Vince and Diana

Something you should know about our hosts: in addition to being great people, they are also very fast!
Vince a/k/a Dash was named High Altitude Champion Saturday after the Chama race. Vince was overall winner of 10K and took another 1st and a 5th place in 2 other races. Diana finished was 2nd in my age group for the 5K. We are sper proud of them and hope that CrossFit has contributed to their many successes.

 

 

Tuesday, October 1st

All levels:

A) EMOM 8
3 power cleans
Rest one minute

B) EMOM 5
1 squat clean
(All weights should be challengingly heavy)

C) WOD
3 Rds for time:
21 power cleans 95/65
15 front squats 95/65
9 handstand push ups

BEGINNERS
A) 10min EMOM
2 Power clean odd minutes
2 front squats (from floor) evens

B) WOD
21 – 15 – 9

Power cleans & Front squats

CASH OUT-
5 minutes of double under work


Karen!

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Omg!!! Did everyone see Tait Fletcher in tonight’s Finale episode of Breaking Bad??!!! It was amazing! What an incredible accomplishment!

Monday, September 30th

A) 5×3 thrusters

B) Mobility for 10 minutes

C) Karen= 150 Wall Balls (20/14)


everyone loves a game of cards!

WOOHOO! IT’S THAT TIME AGAIN FOLKS!!!!!
WE ARE GOING TO PLAY A GAME OF CHANCE!!!

Card Game:Saturday

18 minute AMCAP – As Many Cards As Possible:

Partners team up to collect as many cards as they can in 18 minutes. Each suit on the cards represents a certain movement and the value of the card represents the amount of reps your team has to do.

Here’s the suit and movement pairing:
Hearts = Push Ups
Clubs = Kettlebell Swings (24/16kgs)
Diamonds = Box Jumps (24/20)
Spades = Ring Dips

When it comes to reps, multiply the value of the card by 3. So an 8 of hearts is equal to performing 24 Burpees as a team. Face cards are 30 reps (10×3). Aces are 33 reps (11×3).
One last rule: you can split up reps as needed, but only one person works at a time

We are officially 3 weeks into the Whole Life Challenge!!! How is everyone doing???

Archival: Diego on the rings!

Archival: Diego on the rings!


Donny

Heather and I are pulling the ol’ switcharoo tonight. She’ll be stepping off a plane from New York as I walk on that same plane going to New York. So if you’re tired of seeing me at every class, don’t worry now you get to spend a bunch of quality time with coach Heather. :)
Friday
Strength
Strict press
2-2-2-2-2
Wod
“Donny”
21-15-9-9-15-21
Deadlift 225/155
Burpees
Coach Dorsey teaching the deadlift!

Coach Dorsey teaching the deadlift!


Back Squats for strength and then…

Thursday
All levels
Strength
Back squat
3/3/3/3/3

Wod
20 V-ups
20 thrusters 115/80
20 v ups
20 squat cleans
20 v ups

Advanced
Strength
OH Squat
3/3/3/3/3

Wod
20 t2b
20 hang squat snatches 95/65
20 t2b
20 oh squats
20 t2b

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Mid week ladder

Ah, who doesn’t love a ladder? It’s a close call between ladders and tabata for my favorite type of wod. What’s your favorite rep scheme??
Wednesday
Strength
Push press
3-3-3-3-3
Wod
10-9-8-7-6-5-4-3-2-1
Push jerk 115/80
Hang power clean 115/80
CrossFit Santa Fe push press

Monday Funday

Congratulations to our boys Ruben Rivera, Conrad Dahlstedt, Lorenzo Hernandez, and Jeff Lomaglio who all attended their CrossFit Level 1 certification this weekend in Albuquerque!

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Monday
Strength
Deadlifts: 2-2-2-2-2 //ascending weight.

WOD
50 pull-ups
50 box jumps
50 Overhead squats 95/65


Partner Workout a la CrossFit Mayhem!

Partner Workout a la CrossFit Mayhem-

Partner Workout

KB weights 1.5 and 1 pood.

Start with 400m run together.
80 Push ups (split between partners, one must be holding the KBs for work to count)
60 Box Jumps (24/20) – partner holding KBs
40 Goblet Squats (in unison) – each partner has one KB, both partners must be at bottom position and full extension at the same time
30 Walking Lunges with KB in front rack (2 KBs per partner)
20 KB Swings (in unison) – completing each rep at the same time
400m Farmer Carry – partners each carry 2 KBs – if the KBs are put down the other partner cannot advance and both partners must do 5 burpees

Today, I got my 10 minutes of exercise kayaking in the East River! It was an extraordinary experience and one that I will remember for the rest of my life! Then, I got to eat Dungeness Crab Legs dipped in butter in Red Hook, Brooklyn with two of my oldest friends and favorite people!! On the whole- one of the best days of my life.

 

 

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Sleep!

We’re already a quarter of the way through the Whole Life Challenge which means it’s time for a new lifestyle category! For the next two weeks, in order to get that point, you will need to get 7 hours of sleep a day. It doesn’t have to be consecutive; you can catch a nap during the day to accumulate 7 total hours.

Friday will be the last day you have to drink 1/2 your body weight in ounces of water (but you should still do it!) and Friday night will be the first time you need to get 7 hours, scoring your sleep on Sunday.

You can read the official WLC blog HERE.

Friday 9/20/13
Ante
50 Hollow rocks
50 Supermans
25 Jack knives
25 seconds accumulated l-sit

WOD
Row 1000m
40 Wall balls
Rest 3 minutes
Row 750m
30 Wall balls
Rest 2 minutes
Row 500m
20 Wall Balls
Rest 1 minute
Row 250m
10 Wall balls

These men love wall balls

These men love wall balls


The Whole Life Challenge made easy…. Or at least the nutrition piece

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Thursday, September 19

Have you all been over to the co-op to see the whole life challenged approved stickers all over everything that is WLC compliant ? IT’S AWESOME! TALK ABOUT HELPFUL AND EASY… GO CHECK IT OUT! THERE’LL BE MORE STICKERS TO COME. THINK OF IT AS A GIFT FROM US AND THE CO-OP THAT WILL ALLOW YOU TO STROLL THROUGH THE AISLES, POST WOD AND NOT EVEN HAVE TO THINK.
Another thing to be aware of is that our very own Crystal Richards has made it possible to go order a special at Counter Culture on Tuesdays and Thursday nights that is completely 100% whole life challenge approved! I went on Tuesday night this week and had the most delicious meal of steak and veggies! All for about $10- a screaming deal!!

ALL LEVELS
Strength: OHS
3-3-3-3-3

WOD
3rdz
10 OHS
5 strict pull-ups
10 strict press

ADVANCED
Strength: Snatch
3-3-3-1-1-1

WOD
3 rds
10 snatches (full) 155/105
5 C2B pull-ups
10 push jerks



Mobility WOD