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Workout times:  Tuesday 6AM, 7AM**   (note: no PM workout)
                         Wednesday 6PM, 7pm** (note, no AM workout)

The more asterisks, the more 1 on 1 coaching.  If your schedule allows, come to the one with the most asterisks.

Heavy Day

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

If you don't have a Push Press, practice with PVC / light weight.
If you don't have a Push Jerk, practice with PVC / light weight.

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Eric Push pressing on the last round of Fight Gone Bad.

Times: 6AM, 6PM

Sorry to the folks that can't make the 6pm due to the game.  We'll make up for it tomorrow!

Deadlift 5-5-5-5-5 reps

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Kristine at a perfect starting position. Keep that back tight!

Great job at Eva yesterday guys and gals.  We had so many strong performances yesterday. 

Check out this video, especially watch the last 10 seconds....

"Eva" by CrossFit Los Angeles - video [wmv] [mov]

And here is my comments from when I did Eva in February by myself.
2/27/08 - 49:49 - subbed 1.5 pood KB - all the rest as RX'd  Holy smokes, 3 blisters on each hand.  The most pullups and swings I ever did in 1 workout though.  I feel like my arms are going to fall off.
Scores:

* - the more asterisks, the more 1 on 1 coaching you are likely to receive.  If you have an open schedule, try to gravitate to the times with more asterisks.

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

If your clean isn't developed, we'll work on fundamentals leading up to Clean and Jerk (i.e. Deadlift, front squat, clean with light weight, press, shoulder press etc.)

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Announcement: (Must read)

I'm going to be adding a lot of stuff to the warmup, including fundamental skill work, a challenge, flexibility work, and technique work thru and thru.  This means:

• You're going to see progress at an increased pace.
• We're going to be spending time on technique and practice before the workout.
  
• If you can do the workout at home, thats ok.  (for example, burpees today)  However, you are not going to get the additional skill work / technique / stretching / coaching that you would get if you were to come.
• On the day (one evening and one morning) that I'm not here, your not going to get as much skill work.  
• I'm going to have two workouts for when I'm here and not here.  For example: next week on Tuesday there will be two workouts.  One workout to do when the coach is present, one workout to do if he's not.  The coach workout may include more technical work and a more detailed warmup.  The non-coach workout will be more basic, and you'll do the regular Crossfit Warmup x 3 before you start.
• This is because I value you and
  
1. I Don't want to reinforce bad habits on form
   
2. I Don't want injuries
3. I Want you to push yourself as hard as possible
   
4. I need to see your weaknesses and strengths as much as possible
5. Growth, Growth, Growth
   
6. Heck, I just love seeing you guys.

* - the more asterisks, the more 1 on 1 coaching you are likely to receive.  If you have an open schedule, try to gravitate to the times with more asterisks. 

Shoulder Press 1-1-1-1-1-1-1 reps

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Emilee hitting the towel pullups hard!
Scores:
Some nice numbers on the skill work - Jumprope, no miss:
Letha - 156 Heather - 210 Jeff - 220

And the 500m rowing times for the Cash out:
Female times:
Deisree - 2:00.3
Heather 2:01.5
Debbie 2:02.5
Letha 2:10.6
Kristine 2:12.5
Male times:
Jeff 1:31.5
Eric 1:40

Monday Workout times:  6AM and 6PM

Deadlift 3-3-3-3-3 reps

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Kathy loves burpees.

A few things:

• Make sure to post your Thanksgiving Contest results if you did it.  The winner will be declared soon.
• I am going to be sometimes varying from the Crossfit.com WOD. I've been giving it a lot of thought - While I can't compete with the programming of Crossfit.com for getting the fit fitter, I know what you guys need as as individuals and as a group and I think we can make more progress quicker if some adjustments were made to specifically address our strengths and weaknesses.
• I'll be adding some new times on some days.  I'll start posting the times the night before.  6AM and 6PM will stay, but others may be included.
• Theres been a lot less recruiting over the last month.   Don't worry about it being too crowded, I will open more new times to make room available.  And once we meet capacity, we'll move out into a box.  (Thats only like 1-2 more people for everyone thats coming.

Scores:

• 
  

• I'm back - its good to be back! 
  
• New equipment scheduled to arrive Thursday afternoon!  Woot!
• Still looking for a good logo.  I was thinking that a duck doing crossfit might be a fun idea.  Could be similar to the pukie picture or the pictures on rivalart.com  with some rings/olympic bars....   I don't know??  I'm not an artist. Post ideas to comments!
  
• I'll be passing out a survey within the next couple days.  Included will be some questions on opening a new time slot 3 or 4 times during the week.

Back Squat 5-5-5-5-5 reps

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Results:

AM (I'm here)                 AM (not here)                      10AM (not here)
PM(not here)                    PM (not here)                            

Monday                             Tuesday                            Wednesday
AM (I'm here)                  AM(not here)                     AM(not here)
PM (not here)                   PM (not here)                    PM(probably here)

If this doesn't make sense let me know.  The few weeks after should be better, and I'll be opening some new times as soon as I get back.

Power clean 1-1-1-1-1-1-1 reps (or practicing your power cleans if you can't go heavy)

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Thruster 1-1-1-1-1-1-1 reps

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Or work on Thruster form.

Last time we did it. 5/30/08

Here we see a before (Matt) and after (Diana) shot of the knees to elbows portion of "Filthy Fifty."

Todays Results:
Nice job Eric, Debbie, KAthy, Heather, Valarie and Emilee.  From what I've seen, a lot of you need to work on:

• Front Squat (!!!)
  
• Hamstring Flexibility
• Wrist Flexibility
• Pushing knees out (especially as the load gets heavy)
  

Heavy Day

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Last time we did it. 7/2/08

Jeff jerking for the first time.  He got some nice numbers up, and they can only go up from here!

Scores:
Participants: Coach Stec, Eric, Jeff, Kathy, John, Valarie, Michelle, Letha, Diana, Kristine, Heather.