WOD:

Push Press

3-3-3-3-3

Sumo Deadlift

3-3-3-3-3

3 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 PP and SDL  with your 3RM + 5lbs

WOD:

Three rounds for time of:
Row 500 meters
20 GHD sit-ups
2 Rope climbs

Post time to comments.

SCALES:

Gold

 Three rounds for time of:
20 GHD sit-ups
1 Rope climb
Row 500 meters

Silver

 Three rounds for time of:
20 Sit-ups
10 Towel pullups
Row 500 meters

Bronze

 Three rounds for time of:
10 Sit-ups
20 Assisted Towel Pullups
Row 500 meters

WARMUP:

 8min AMRAP:
5 GHD Situps
5 Pullups
Run 200m

MOBILITY OR SKILL WORK:

Rope Climbs

WOD:

Front Squat
3-3-3-3-3

Post loads to comments.

SCALES:

Gold

Scale by load

Silver

Scale by load

Bronze

Scale by load

WARMUP:

Group run

MOBILITY OR SKILL WORK:

Mobility

Tricep and wrists

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! We look forward to seeing you there!

What: Yoga with Sarah Longshore

Where: CrossFit Impulse

When: Wednesdays @ 7:30 PM

WOD:

“Lynne“

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare scores to December 7, 2011

SCALES:

Gold

Five Rounds for max reps of:
Bench Press (75% of body weight)
Pullups

Silver

Five rounds for max reps of:
Bench Press (50%  of 1 rep max bench press)
Pullups (band assisted)

Bronze

Five Rounds for max reps of:
Pushups (assisted)
Pullups (band assisted) or Ring Rows

WARMUP:

Dynamic Drills that focus on shoulders and chest

MOBILITY OR SKILL WORK:

Mobility

Chest and Shoulders

WOD:

 Run 5000 m

SCALES:

Gold

 Run 3500 m or Row 5000 m

Silver

 Run 2500 m or Row 3500 m

Bronze

 Run 1600 m or Row 2500 m

WARMUP:

Run 400 m
Dynamic drills

MOBILITY OR SKILL WORK:

Mobility

Ankles and feet

Skill

Single leg agility drills

FOR THOUGHT:

Ten rules for leaders- Jeff Barnett via IncBlot Organizational Psychology

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.

Leah Slater is a Registered Nurse currently working in Huntsville Hospital’s trauma and surgical step-down unit. She started CrossFit in December 2008 with her then-fiancée, Hudson Slater. Before starting CrossFit, Leah had never consistently worked out, other than running occasionally. She liked to be active, and thought CrossFit sounded like an exciting challenge. Leah has enjoyed CrossFitting through two pregnancies so far, and looks forward to making even more progress after the delivery of her second baby in July. She loves the camaraderie at CrossFit Impulse and looks forward to working out with her friends every day.

Leah is one of CrossFit Impulse’s most consistent athletes. Her cheerful attitude is part of what makes CFI a great place to train. She also inadvertently provides much entertainment as new CrossFitters, both men and women, often realize after the WOD that they got smoked by the girl who’s seven months pregnant.

Stats:

• Age:24
• Height: 5’4″
• Weight: 138 lb (including baby)

Personal Records:

• Back Squat – 150 lb
• Overhead Squat — 85 lb
• Deadlift – 205 lb
• Shoulder Press – 72 lb
• Clean – 100 lb
• Jerk – 100 lb
• Tabata This – 37
• Griff – 15:24
• Murph – 59:47 (no vest)
• Jackie – 14:21
• Cindy – 13 rounds + 5 reps

Favorite WODs – Cindy, Annie, DT, Tabata, Running, Rope climbs

Least Favorite WODs – Murph, Barbara, Nancy, Rowing, Wall ball shots, Thrusters

Goals – Handstand pushups, Muscle Ups, Ring dips

WOD:

“Jerry“

For time:
Run 1 mile
Row 2K
Run 1 mile

Post time to comments.

SCALES:

Gold

For time:
Run 1200m
Row 1500m
Run 1200m

Silver

For time:
Run 800m
Row 1K
Run 800m

Bronze

For time:
Run  600m
Row 1K
Run  600m

WARMUP:

 8min AMRAP:
Row 150m
5 Pullups
5 Pushups
10 Double unders

MOBILITY OR SKILL WORK:

Kipping or Butterfly Pullups

FOR THOUGHT:

Kipping Pullups with Adrian –  Part 1 and Part 2

Butterfly Pullups with Chris Spealer

WOD:

Jerk 3-3-3-3-3-3-3 reps

Post loads to comments

SCALES:

Gold

 Scale by load

Silver

 Scale by load

Bronze

 Scale by load

WARMUP:

Burngener Warmup
10 reps @ 45/35
10 reps @ 65/55
3 reps @ 60% of 1RM
3 reps @ 70% of 1RM