WOD:

“Nasty Girls“

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments and compare times to Nov. 7th 2011.

SCALES:

Gold

3 rounds for time of:
50 Squats
7 Muscle-up Transitions
10 Hang power cleans @ 120/85

Silver

3 rounds for time of:
35 Squats
15 Band Assisted Pullups
15 Bar Dips
10 Hang power cleans @ 95/65

Bronze

3 rounds for time of:
20 Squats
10 Jumping Pullups
10 Bar Dips Assisted by Legs
6 Hang power cleans @ 65/45

WARMUP:

Group Warm-up and Pizza Game.

MOBILITY OR SKILL WORK:

Skill Work

Hang Power Cleans

FOR THOUGHT:

Check out the 2012 CrossFit Games Beta site: http://games-beta.crossfit.com/. The new site has been re-engineered with the addition of many new features.

WOD:

Bench Press

1-1-1-1-1-1-1

Back Squat

1-1-1-1-1-1-1

2 minutes rest between sets

Warmup:

Static body weight and PVC drills

Then Warm-up sets of:

5 reps @ 40% 1RM
5 reps @ 60% 1RM
3 reps @ 70% 1RM

Scales:

Gold

Scale by load

Silver

Scale by load

Bronze

Scale by load

Note: Plan to PR your last set of BP and BS with your 1RM+5lbs.

WOD:

Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

Post rounds completed to comments.

SCALES:

Gold

Complete as many rounds as possible in 20 min of:
Row 250 meters
25 Push-ups

Silver

Complete as many rounds as possible in 18 min of:
Row 250 meters
20 Push-ups assisted

Bronze

Complete as many rounds as possible in 15 min of:
Row 250 meters
15 Push-ups assisted

WARMUP:

Row 1,000 meters at a warmup pace

MOBILITY OR SKILL WORK:

Mobility

Foam roller work

FOR THOUGHT:

Better positioning for Pullups

WOD:

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to Friday 17 June at CrossFit Impulse.

SCALES:

Gold

Scale by load.

 Silver

5-5-5-5-5

Bronze

5-5-5-5-5

WARMUP:

Short dynamic drills and Burgener warm-up

MOBILITY OR SKILL WORK:

Skill Work

Clean and Jerk

FOR THOUGHT:

“A Language to Diagnose With Kelly Starrett: Part 7″ by Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Rob Orlando on today’s WOD – video [wmv] [mov]

Registration for the CrossFit Games Open starts today! Go here and register so you can join the CrossFit Impulse team! We want to take a team to Regionals, and we need everyone’s help to do it!

WOD:

15 Minute AMRAP
2 Rope climbs @ 15 ft
20 Wall ball shots @ 20/14 lb
200m Run

SCALES:

Gold

15 Minute AMRAP
1 Rope climb @ 15 ft
20 Wall ball shots @ 14/10 lb
200m Run

Silver

15 Minute AMRAP
10 Strict pullups (band assisted if needed)
15 Wall ball shots @ 14/8 lb
200m Run

Bronze

15 Minute AMRAP
10 Strict pullups (band assisted if needed)
15 Wall ball shots @ 10-14/6-8 lb
200m Run

WARMUP:

10 Minute AMRAP
3 Strict pullups (if you have strict CTB pullups, do it!)
5 Wall ball shots
5 Kettlebell clean and press, each arm

SKILL WORK OR MOBILITY:

Skill Work

Single arm overhead squat with kettlebell or dumbbell

FOR THOUGHT:

How to stop sucking at pullups- Neghar Fonooni

Flexibility is one of the ten physical skills we train in CrossFit, and one that’s easily neglected. Become a flexible, supple leopard by training yoga with Sarah! And if you think yoga is for wimps, that means you’ve never done yoga…or met Sarah. Step out of your comfort zone and give it a try. Your mind and body will be better for it! This class is free to unlimited members. We look forward to seeing you there!

What: Yoga with Sarah Longshore

Where: CrossFit Impulse

When: Wednesdays @ 7:30 PM

For time
21  Deadlift, 225/155
400 meter Run
18 Deadlift, 225/155
400 meter Run
15 Deadlift, 225/155
400 meter Run
12 Deadlift, 225/155
400 meter Run

Russell Berger 8:31, Eric O’Connor 9:21, Heather Bergeron 10:31 (155lbs), Kelly Jo Smith 11:05 (155lbs)

Compare times to January 31, 2011!

Post time to comments.

SCALES:

Gold

21  Deadlift, 200/125
400 meter Run
18 Deadlift, 200/125
400 meter Run
15 Deadlift, 200/125
400 meter Run
12 Deadlift, 200/125
400 meter Run

Silver

21  Deadlift, 185/105
300 meter Run
18 Deadlift, 185/105
300 meter Run
15 Deadlift, 185/105
300 meter Run
12 Deadlift, 185/105
300 meter Run

Bronze

21  Deadlift, 155/85
200 meter Run
18 Deadlift, 155/85
200 meter Run
15 Deadlift, 155/85
200 meter Run
12 Deadlift, 155/85
200 meter Run

WARMUP:

Dynamic Drills

MOBILITY OR SKILL WORK:

Mobility

Ankle and foot to prepare for running.

WOD PREP AND WARMUP:

Work up to deadlift load for WOD.

VIDEO:

“Crash Course: The Butterfly Kip” with Chris Spealler [wmv] [mov]

We are excited about this new class and hope to see you there! If you have any questions please leave a comment or contact us here.

This will be a two hour clinic held on Saturday, Feb 11th at 1:00pm taught by CFI trainer Jordan Pepe. It is for athletes wanting to learn or improve their rope climbing technique.

Jordan will be teaching the Spanish wrap, Russian wrap aka Military Style wrap, all variations of the Legless rope climbs.  Prerequisites for this clinic will be the ability to do one strict unassisted pullup or five consecutive kipping pullups. There are 15 slots available for this clinic. All attendees must register for the clinic. Go here to register now!

This clinic is free to Unlimited CFI athletes!

$30 for three times per week athletes

$45 for two times per week athletes and non-members

This special 2-hour clinic will teach you to snatch and clean heavy loads.

In the first hour you’ll learn technique, drills, and specific warmup exercises with PVC pipe and empty barbells. In the second hour you’ll start moving some weight and apply what you learned under watchful coaching. The clinic will be taught by Jeff Barnett, a CrossFit olympic lifting certified instructor. This special event is free to CFI unlimited athletes and $55 for all others. All attendees must register for the course. Go here to register now!