Thank you everyone for coming in today for our take off seminar for the Next Level Challenge. We hope you learned enough to get you started on the right path. We applaud you all for your dedication to do this! It looks like we have 22 people. $880 to the winner! You will all be getting an e-mail to let you know who your "check-in" coach will be. Remember to go over all the details of the challenge so you know precisely what you will be scored on. The tentative date for our final check in is April 11th. We will be keeping you updated on benchmark repeats, pics, and other details. The winners will be announced later that week. Tomorrow morning starts with a 3-2-1-GO! Good luck everyone!
Our gamers are getting ready and we've had some get together workouts. David Cornthwaite (who trains independently) and Mike Walerius (a trainer at CrossFit St. Louis) came out to join us. They are both training hard for sectionals.
Jason Kahlipa (2008 CrossFit Games Champion) and owner of CrossFit Santa Clara is doing something fun. He's posting a WOD every Tuesday. Anyone interested is welcome to do it and send in their results. He will announce a winner each week. Submissions have to be in by the Thursday following each Tuesday announcement. Friday night our own Jake Howard did the WOD with a time of 15:02. Turns out the winner was 16:48. Jake would have won had he submitted it earlier. Awesome job Jake! For those interested in this one try 1-2-3-4-5-6-7-8-9-10 Clean and Jerk (#155, #95). In between each set, do 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats).
Monday Strength/Skill Work: Deadlift 2 X 5, 2 X 4, 2 X 3. Do each couplet (2 sets), then do one set of max rep. ring dips. For those of you strong on ring dips, use the belt with additional weight.
-Partner up (if you are an odd number, go with one team of 3 and mirror one teammate)
-Between partners, complete:
-100 OH Lunges (#45, #25)