Monday, 03.08.10: Two Weeks Left Of Spring Leaning!

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There will be a bunch of new faces during our CrossFit Classes!! We have a whole batch of Elements Grads ready to join the fold!!  Along with them comes a whole new group of Elements attendees!  Make sure you introduce yourself to them and make them feel welcome!  Congratulations to the following graduates!

Amanda Regis Amanda Satterlee
Paul Newman Paul CLark
Blake Paulson Colin Brown
Brenda Johannesson Danny Johnson
Nathan Johnson Ken DeFank
Chrissy Patterson Taveya Montero
Julie Broadhead Chris Smith
Brian Walters Kyle Farbridge
Kristy McConnell Elizabeth Eshragh
Chris Meeks Christina Arana
Mike Giove Jeremiah Chambers
To all our new CrossFitters, WELCOME!  Make sure that you set up your login to register for the evening classes at 4pm, 5pm, and 7pm!  These are our busiest class times, and it is required that you reserve your spot in the class in order to participate.

We had our most successful "Share the Pain" ever last week with a total of 53 visitors!  Everyone did an awesome job bringing in their friends and we want you to know how appreciative and thankful we are for your support!!
Our Spring Leaning InBody Challenge is drawing to a close with only 2 weeks left!  The contest ends on March 19th.  Buckle down on your food hard and get the gym to make sure you reach your goals! 

All participants must have their retest from TrimCare handed in no later than Monday, March 22nd.  The results will be talied and posted no lter than March 26th.  To reiterate, we are looking for the greatest percentage of change!  At stake is a $100 Gift Certificate to Whole Foods!

TTOD

The following video is a good tutorial on the Hang Power Clean, although the narration is a little dry.  Note that in the Slo-motion portion of the video the bar travels a little too high just before it is received on the shoulders.  This leads to a "crash" on the shoulders rather than a "meeting" of the bar with the shoulders.  This excessive elevation was most likely caused by too much pull from the arms.

 

WOD

For Time:
25 Pull Ups
15 Hang Power Cleans, 135#/85#
200m Run
20 Pull Ups
10 Hang Power Cleans, 135#/85#
400m Run
10 Pull Ups
5 Hang Power Cleans, 135#/85#
800m Run 

T2WOD

AMRAP 2 Minutes Power Cleans, 135#/85#
AMRAP 2 Minutes Ring Dips
AMRAP 2 Minutes Thruster, 95#/65#
AMRAP 2 Minutes Pullups
AMRAP 2 Minutes Deadlifts, 225#/165#
AMRAP 2 Minutes HSPU

4 Comments:

1. 1) Congrats to all the new grads! Hope to see some of you at 6a.
2) Holy cow! That looks like a WOD that may finally introduce me to pukie.

Comment by kona — March 7, 2010 at 7:44pm
2. Is there a rest interval in the T2 WOD? That looks like a beast!!
Comment by Josh — March 8, 2010 at 8:56am
3. you guys have a great gym...thanks so much for letting me stop by to workout! drop by crossfit denver anytime...
Comment by randy (crossfit denver) — March 8, 2010 at 5:00pm
4. Yoh, I knew my bro Paul Newman was ele"mental"! Congrats dude. Now you're legit. I hope Zach kicks your old ass into shape.
Comment by David Newman — March 9, 2010 at 9:33pm

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