WOD – March 20, 2017

LAST WEEK OF THE INTRAMURAL AND OPEN!!  JOIN US FOR A ROCKIN LUAU AND DJ FRIDAY NIGHT!

 

Join us this Friday for 17.5 Friday night LIGHTS!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

 

17.3 division winners:

Teens
1st – McKayla
2nd – Heather
3rd – Jake
4th – Lulu
5th – Kristin

Scaled Women
1st – Row Sandy
2nd – Leanne
3rd – Karina
4th – Cora
5th – Karen

Scaled Men
1st – Jim
2nd – John C
3rd – Mike M
4th – Derek
5th – Sergio

Masters Women
1st – Mary
2nd – Kathy D
3rd – Jen
4th – Becky
5th – Sue

Masters Men
1st – JJ
2nd – Steve F
3rd – Bryan
4th – Mike P
5th – Kevin

Rx Women
1st – Ally
2nd – Melissa F
3rd – Ashley
4th – Chloe
5th – Jackie

Rx Men
1st – Mark
2nd – Steve K
3rd – Charlie
4th – Chris H
5th – Mike K

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp starts Tuesday, March 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

WOD

Warm-up/prep:

Part 1:

3 rounds of 20 sec work/10 sec rest:

Squat jumps

Strict Press with empty barbell

Scapula pull-ups

Thrusters with empty barbell

 

Part 2:

Review front squats/front rack mobility and WOD movements

then,

3 sets of 5 front squats building to starting “strength” weight

 

Strength/skill:

Front squats – 5 x 5 at 70% 1RM

  • Start and maintain same weight for all 5 sets

  • Be aggressive and drive up out of the hole!

  • Rest 90 -120 sec between sets

 

Training:

“Tiki bar”

AMRAP 9 min of:

9 DB Thrusters (50/35 or 35/20 scaled)

9 Pull-ups

9 Box jump overs (24/20)

Post front squat weight and “Tiki bar” rounds completed to TotalWOD!

 

Scaling options:

DB thrusters

  • scale weight as above or to maintain safe shoulder position throughout

Pull-ups

  • sub ring rows

  • sub leg assisted pull-ups

Box jump overs

  • scale box height

  • sub step overs

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  192. Today, I went to the beach with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is completely off topic but I had to tell someone!

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  210. Cool blog! Is your theme custom made or did you download it from somewhere? A design like yours with a few simple adjustements would really make my blog shine. Please let me know where you got your theme. With thanks

  211. Howdy would you mind stating which blog platform you’re working with? I’m looking to start my own blog soon but I’m having a difficult time choosing between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design and style seems different then most blogs and I’m looking for something completely unique. P.S My apologies for getting off-topic but I had to ask!

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  214. I am really enjoying the theme/design of your web site. Do you ever run into any internet browser compatibility issues? A couple of my blog audience have complained about my website not working correctly in Explorer but looks great in Chrome. Do you have any recommendations to help fix this problem?

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  216. I am curious to find out what blog system you’re working with? I’m having some minor security problems with my latest blog and I’d like to find something more secure. Do you have any recommendations?

  217. Hello would you mind sharing which blog platform you’re using? I’m going to start my own blog in the near future but I’m having a hard time making a decision between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your layout seems different then most blogs and I’m looking for something unique. P.S Sorry for being off-topic but I had to ask!

  218. Today, I went to the beachfront with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is completely off topic but I had to tell someone!

  219. My partner and I absolutely love your blog and find many of your post’s to be just what I’m looking for. Does one offer guest writers to write content for you? I wouldn’t mind writing a post or elaborating on some of the subjects you write in relation to here. Again, awesome website!

  220. I’m not sure exactly why but this site is loading incredibly slow for me. Is anyone else having this issue or is it a issue on my end? I’ll check back later and see if the problem still exists.

  221. Right now it sounds like WordPress is the top blogging platform available right now. (from what I’ve read) Is that what you are using on your blog?

  222. Please let me know if you’re looking for a author for your site. You have some really good articles and I think I would be a good asset. If you ever want to take some of the load off, I’d really like to write some articles for your blog in exchange for a link back to mine. Please shoot me an e-mail if interested. Cheers!

  223. Have you ever thought about creating an ebook or guest authoring on other websites? I have a blog based on the same ideas you discuss and would really like to have you share some stories/information. I know my visitors would appreciate your work. If you are even remotely interested, feel free to shoot me an e-mail.

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  227. Hi there would you mind stating which blog platform you’re using? I’m looking to start my own blog soon but I’m having a difficult time making a decision between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your layout seems different then most blogs and I’m looking for something unique. P.S Apologies for being off-topic but I had to ask!

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  230. Hi there just wanted to give you a quick heads up. The text in your content seem to be running off the screen in Firefox. I’m not sure if this is a formatting issue or something to do with web browser compatibility but I thought I’d post to let you know. The design and style look great though! Hope you get the issue fixed soon. Thanks

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  233. Whoa! This blog looks exactly like my old one! It’s on a entirely different subject but it has pretty much the same layout and design. Outstanding choice of colors!

  234. I know this if off topic but I’m looking into starting my own blog and was curious what all is needed to get set up? I’m assuming having a blog like yours would cost a pretty penny? I’m not very internet smart so I’m not 100% positive. Any recommendations or advice would be greatly appreciated. Thanks

  235. Wow that was odd. I just wrote an extremely long comment but after I clicked submit my comment didn’t show up. Grrrr… well I’m not writing all that over again. Regardless, just wanted to say great blog!

  236. Howdy are using WordPress for your site platform? I’m new to the blog world but I’m trying to get started and create my own. Do you require any html coding knowledge to make your own blog? Any help would be greatly appreciated!

  237. With havin so much content do you ever run into any issues of plagorism or copyright violation? My blog has a lot of unique content I’ve either written myself or outsourced but it seems a lot of it is popping it up all over the internet without my agreement. Do you know any techniques to help prevent content from being ripped off? I’d definitely appreciate it.

  238. Please let me know if you’re looking for a author for your site. You have some really great posts and I feel I would be a good asset. If you ever want to take some of the load off, I’d really like to write some articles for your blog in exchange for a link back to mine. Please send me an email if interested. Thank you!

  239. Hey there just wanted to give you a quick heads up. The text in your post seem to be running off the screen in Opera. I’m not sure if this is a formatting issue or something to do with internet browser compatibility but I figured I’d post to let you know. The design and style look great though! Hope you get the problem fixed soon. Thanks

  240. Hello! I know this is kinda off topic but I’d figured I’d ask. Would you be interested in trading links or maybe guest authoring a blog article or vice-versa? My site covers a lot of the same subjects as yours and I feel we could greatly benefit from each other. If you might be interested feel free to shoot me an email. I look forward to hearing from you! Superb blog by the way!

  241. I don’t know if it’s just me or if perhaps everyone else experiencing issues with your blog. It appears like some of the text within your content are running off the screen. Can somebody else please provide feedback and let me know if this is happening to them as well? This may be a issue with my internet browser because I’ve had this happen previously. Appreciate it

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  245. Howdy just wanted to give you a quick heads up and let you know a few of the images aren’t loading correctly. I’m not sure why but I think its a linking issue. I’ve tried it in two different browsers and both show the same outcome.

  246. Wow that was unusual. I just wrote an very long comment but after I clicked submit my comment didn’t appear. Grrrr… well I’m not writing all that over again. Anyway, just wanted to say great blog!

  247. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

  248. I love your blog.. very nice colors & theme. Did you design this website yourself or did you hire someone to do it for you? Plz answer back as I’m looking to construct my own blog and would like to find out where u got this from. appreciate it

  249. Hey there. I discovered your blog via Google whilst searching for a similar subject, your site got here up. It seems to be great. I’ve bookmarked it in my google bookmarks to come back then.

  250. Awesome write-up. I am a normal visitor of your site and appreciate you taking the time to maintain the nice site. I will be a regular visitor for a really long time.

  251. Hiya, I’m really glad I’ve found this info. Nowadays bloggers publish only about gossip and net stuff and this is really frustrating. A good blog with exciting content, this is what I need. Thank you for making this web-site, and I’ll be visiting again. Do you do newsletters by email?

  252. Hiya, I’m really glad I have found this info. Nowadays bloggers publish only about gossip and net stuff and this is really frustrating. A good website with interesting content, that is what I need. Thanks for making this web-site, and I’ll be visiting again. Do you do newsletters by email?

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  255. Hmm is anyone else encountering problems with the images on this blog loading? I’m trying to determine if its a problem on my end or if it’s the blog. Any feedback would be greatly appreciated.

  256. I know this if off topic but I’m looking into starting my own weblog and was wondering what all is needed to get set up? I’m assuming having a blog like yours would cost a pretty penny? I’m not very internet savvy so I’m not 100% sure. Any tips or advice would be greatly appreciated. Kudos

  257. With havin so much content and articles do you ever run into any problems of plagorism or copyright violation? My website has a lot of exclusive content I’ve either created myself or outsourced but it seems a lot of it is popping it up all over the web without my authorization. Do you know any methods to help reduce content from being ripped off? I’d really appreciate it.

  258. When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove me from that service? Cheers!

  259. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

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  263. First of all I would like to say great blog! I had a quick question which I’d like to ask if you don’t mind. I was curious to know how you center yourself and clear your mind before writing. I have had a tough time clearing my thoughts in getting my thoughts out. I do take pleasure in writing however it just seems like the first 10 to 15 minutes are usually wasted simply just trying to figure out how to begin. Any ideas or tips? Many thanks!

  264. Howdy! I know this is somewhat off topic but I was wondering which blog platform are you using for this website? I’m getting sick and tired of WordPress because I’ve had problems with hackers and I’m looking at options for another platform. I would be awesome if you could point me in the direction of a good platform.

  265. Hmm is anyone else experiencing problems with the images on this blog loading? I’m trying to figure out if its a problem on my end or if it’s the blog. Any responses would be greatly appreciated.

  266. Hi there! I could have sworn I’ve been to this website before but after browsing through some of the post I realized it’s new to me. Nonetheless, I’m definitely glad I found it and I’ll be book-marking and checking back frequently!

  267. Hi! Do you know if they make any plugins to protect against hackers? I’m kinda paranoid about losing everything I’ve worked hard on. Any recommendations?

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  385. Hey there! I just wanted to ask if you ever have any issues with hackers? My last blog (wordpress) was hacked and I ended up losing a few months of hard work due to no back up. Do you have any methods to prevent hackers?

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