Wednesday, 02.03.10: Pull On A Bar, Jump On A Box

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"Share the Pain" begins tomorrow for all regularly scheduled CrossFit Classes.  For Thursday, Friday, and Saturday we will be welcoming all those who would like to know more about us into the gym for a small taste of what we do!  Take the opportunity to bring everyone who you've been talking to about CrossFit Las Vegas!

Movie Night is almost upon us.  The movie of choice is "Food, Inc." Remember that the evening will also be a pot luck event, so be sure to bring in your favorite Paleo or Zone friendly dish!  Sign up at the front desk before you leave!!!  A quick note that some may not find the movie of choice to be appropriate for the whole family.

Beginning next week we will introduce a new structure to the Tier 2 Classes.  Tier 2 classes will have an advanced skill and/or auxillary lift component in addition to a seperate WOD.  The only way to take adavntage of this is to test into Tier 2.

By now, everyone should be aware of the InBody 520 body composition test.  Our goal is to have 50 memebers have the test performed by this Friday.  The results of the test will lead into our first "Spring Leaning Challenge".  Here is the information for those that missed it.

All of those who elect to particiapte in the challenge must have their InBody test results handed to Zach or Joe by this Friday, Feb 5th.  The contest will begin on February 8th and run till March 19th.  At the end of the contest all participants must retest their body fat.  The winner will be determined by greatest percent of change and will be handed a $100 gift certificate to Whole Foods.

TTOD
The following video provides a fantastic summation of why POSE running is worth practicing and developing.  For more information on POSE Running visit CrossFit Endurance and posetech.com.
WOD
21-15-9
Sumo Deadlift High Pull, 95#/65#
Box Jump, 24"/20"

 

5 Comments:

1. Is there a way to determine how many calories a burned during each wod?
Comment by Kal Kounter — February 3, 2010 at 8:43am
2. Not accurately...people's metabolism will react differently. Just curious, but why would you need to know? You caloric expenditure shouldn't be too high of a priority compared to your caloric intake.
Comment by Zach@CFLV — February 3, 2010 at 12:15pm
3. That wod was fun!!!!
Comment by Adnan — February 3, 2010 at 2:26pm
4. It was a great feeling to do a WOD as Rx. Still working past the mental issues with that 20" box. Looking forward to the repeat someday so I can blow away my time.
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