TEXAS SECTIONAL WOD 2 “Mabry Medley”

3 Rounds of (12 min cap):
Males
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees

Females
2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees
Score = Elapsed Time

Jill is turning 40. The morning folks all know Jill. She is a regular at the 9am Class. Jill vowed to go into her 40s with strength and has been committed. She started by working with Christine in her garage, and joined the gym 2 months ago. She’s come a long way baby… Can’t wait to see 41 Jill, you are rockin it. Here’s your workout. You have Christine to thank for this one.

10 Knees To Elbow
10 Lunges L/R
10 Clean and Jerk 135/95
20 Burpees
20 Push Press 75/55
20 Wall Ball 20/14
30 Push-Ups
30 KB Swings 1.5/1
30 Box Jumps 24″
40 Sit-Ups
40 Squats
40 Pull-Ups C2B

IN OTHER NEWS! Our newest member has arrived. Randy’s daughter appeared on February 27th. For those of you asking if he/she has arrived… She has! The tired dad sent an email, but didn’t mention her name. It sounds like they are having a blast… Welcome, baby Goetz!

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

I heard a rumor that tonight is the LAST two-for-tuesday at 6th Street Bistro. That’s tonight. I propose a complete take-down by CrossFit Hood River. Your burgers (no bread!) will be well earned after said workout. I’ll see you there after I have finished with On-Ramp, around 8PM. Save me a seat!

10 Rounds
3 Front Squats – Bodyweight
5 Ring Dips
7 Knees to Elbows

WE ARE MOVING!!

I have officially signed a lease, and we are moving in two weeks, next weekend March 26th-27th. The new address is 1816 Belmont. It is in the building behind Tim Foley’s physical therapy practice. The yellow building, about 3 blocks west of the Armory. We are more than doubling the space we’ll have, and going through a decent upgrade, overall! So, you’ve got 2 weeks left of the bliss of barbed wire fence and tanks. Enjoy it, and, hopefully, plan to help move next Saturday and/or Sunday. See photos below!

Another thing to notate, with this new space, we lose perks of military space. Costs are increasing, size is increasing, we have more space to heat and more floor to cover in rubber mats, and, soon, more equipment to purchase and more classes which will mean more trainers/trainer time. Please, get your friends in here. Grab some business cards from me – tell your friends, partners, colleagues. We need more members, to keep the dream alive and growing! Help us to help you get your fitness to levels you’ve never experienced before. We’ve got nowhere to go but up from here. This new space is going to be amazing.

From Belmont, you see this building first.

Peek down the west driveway, to see rollup door #1 of the new CFHR

The new CrossFit Hood River

View from just inside the Roll-Up Door

From the back corner

Office/Kid Room/New friend and landlord, Frank

the loft

9AM ALL LEVELS CLASS
Five rounds for time of:
7 (Chest to Bar) Pull-ups
14 Dumbell Push Presses 35#/20#
21 Sit-ups

10AM ADVANCED CLASS
LUMBERJACK WORKOUT
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Here is a video of collected training from Catalyst Athletics. This is where I’ll be studying olympic lifting and coaching in more detail next weekend. Click on photo to see video.

Chipper!!

On one side of the gym are 4 stations:
25 KB Swings
25 Wall Ball
25 Deadlift @80%
Row 500M

At the other end are 4 stations
25 Box Jump
25 Slam Ball
25 Dumbbell Push Press
Run 400M/Row another 500M

Alternate sides of gym by lunging across the gym from one side to the other for each station change

Jackie
Row 1000
50 Thrusters 45/35
30 PullUps

Check out the video below. Nice work by this girl, a contender for the games. Watch her determination.

So you may have heard me saying this, but I’m going to start pushing this more around here. We are obviously all about SUCCESS here. Everyone has a success, every time they walk through that door. But how often do you fail? I want more failure. Lots more failure. This, to me, is the bigger measure of success. Push yourself farther than you think you’re capable. You might just surprise yourself. And don’t stop there. Be happy about failure. It means you tried, and pushed beyond your capabilites. That is an uncomfortable place to be, and we have to get comfortable there. Keep pushing those comfort levels, farther and farther. that line in the sand will go further and further back, and before you know it, you will be blowing your own mind with your strength, determination, and spirit. Get out there and fail you guys.

AMRAP 15 MIN
Push Press 95/65
KB Swing 1.5/1

There are a few variations on the Burgener Warm-Up, and we’ve been doing a variety of them. Here it is straight from the Horse’s Mouth. Coach Burgener is talking, and his daughter, Sage Burgener is doing the lifting. You’ll see, in this one, there is no snatch drop. We will keep doing them despite that. It’s important to work on the “getting down” part of the snatch. Click the pic to see the video.

For time:
5, 4, 3, 2, 1
263/173 Deadlift
115/73 Overhead squat
Plate Carry (halfway to armory and back)

What a weekend! We had a great Saturday 9am class, and an intense opening to the Saturday Advanced workouts. A few pics…

Teams of 2
4 rounds:
15 DB Push Presses 35/25
2 rope climbs
200m sandbag/barbell/dumbbell/kettlebell carry/sled drag @ 1/2 BW

both team members must complete all tasks before continuing forward.