We had some fun last week with Femme Fatale! I am so proud of all of you! Many of you made the commitment to 5 or 6 workouts in one week, and YOU DID IT! Many of you did weights, movements, and workouts you weren't sure you could do, and YOU DID IT! Nice job to you all! Let's continue the fantastic momentum straight into the CrossFit Games Open! The Open starts this week. CrossFit will release the Open workout on Thursday. We will program the workout in all of our classes on Friday. If you are participating on a team for our Intramural Open (and we hope you are on a team!) you will earn EXTRA points for your team if you attend our Friday Night Lights workout at 5:30pm. You will earn extra points for your team if your officially register for the CrossFit Games Open. So far we have 9 people registered, let's double that number by this Friday! Register here. Today we resume our skill and technique work. Many of you identified a goal of improving your snatch and gymnastics skills. For the next 4 weeks we will be spending 10-15 minutes in each class working on skills and drills to help you improve your movements. Let's have some fun! Today we are working on our snatch. We will spend most of the class time working on our technique, getting progressively heavier. Then you'll test your technique with this short and light power snatch and burpee workout. Today's Workout 12-9-6-3 reps for time of: Power Snatch 95/65 Burpee This is a Beyond the Whiteboard (BTWB) Fitness Level Light workout. If you can do this workout as Rx'd it will count towards your BTWB Fitness Level score. Want to learn more about Coach Noah's special obstacle course race training program?
Attend his information session this Wednesday at 6:30pm.
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Congratulations to everyone who survived Femme Fatale Week! You all deserve a rest day. Do some yoga and go for a hike!
Photo highlights from last year's Femme Fatale Finale! Congratulations to everyone who survived this year's Femme Fatale Week. We end 2016 Femme Fatale Week with the newest "girl" introduced by CrossFit. This Femme is named for a real life woman. But, like so many seductive and alluring women, Marguerita's identity remains an irresistible mystery. All we know of her identity is from this very cryptic message from Bingo on the CrossFit mainsite: How cool is this?! A new “Girl”! Gotta confess, I am always more than a little bit extra excited when I do a “Girl” I know, and this Marguerita chick just ROCKS! Clan bingo is chockablock filled with Marguerita fans, and “Marguerita” is a very cool WOD to boot! We ended Femme Fatale week last year with Marguerita and Mimosas, and today we continue with our Femme Fatale Finale tradition! Thanks to Heather Kahler for sponsoring the margs and mimosas! She still has a few seats remaining for tomorrow's Sprouts Dinner Club.
We're heading to Norris Hot Springs tonight to celebrate Femme Fatale Week. Who's joining us? Post to comments if we'll see you out there and/or if you want to carpool. Today's Workout Marguerita, she first appeared on the CrossFit mainsite on January 15, 2014. Watch the video demonstration. Anne, Corinne, and Annie demonstrate the movements in today's Femme Fatale workout. How interesting that we just wrapped up a bench press strength cycle. It's almost like we were training for this workout. Weird, huh? This is the very first time today's Femme Fatale has been invited to our gym. She has been around a long time, first appearing on the CrossFit main site on April 8, 2005.
She is one of the few workouts named for a real life women. She is named for powerlifter Lynne Pitts. Lynne is an old school CrossFitter who followed CrossFit main site programming and posted her terrific scores in the comments. She quickly got the attention of the men who also posted their scores to the main site comments section. This workout (in a slightly different form) was created for her birthday. Today's workout is not for time, but rather for load and reps. This creates a different type of intensity and a whole different mind set. Watch this video for some tips and inspiration. Today's Workout She made her debut on the CrossFit mainsite on April 8, 2005 |
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