CROSSFIT 305
Our first choice for names has been accepted, we are now Croissfit305. Shout it from the mountains.
STARTING 1-12-09
M-W-F CrossFit group classes at 7am, 9am and 6pm.
Saturdays at 11 and 1 with Foundations Saturdays at noon. Foundations is not required but encouraged as it will give you a firm handle on the nine essential movements of CrossFit as well as address any specific needs you have in a small group setting.
All classes will have at least one CF certified trainer, usually two as well as peer coaching.
Expect a good warm up and technique work followed by the Workout of the Day, which will be taken from the main page most days, although we reserve the right to throw other things at you to keep things varied and on days where the WOD is short expect skill work. We will still offer one on one coaching throughout the day and will be adding more class times as required.

The past two…

Monday
Hang power clean
1-1-1-1-1-1-1
Pete-165, 165 (f), 165, 165 (f), 155, 155, 155
Dan-155, 165, 175, 185 (f), 185, 185 (f), 165

Tuesday
Run 400m
15 handstand push ups
2 18 ft. rope climbes
4 rounds for time
Pete-13:52
Dan-15:32

Subbed hi box pike push ups for HSPU. Good to climb the rope again.
Pete got his dead hang Muscle ups down.

BIG NEWS!!!
We have been accepted as a CrossFit affilitate.
We will be offering classes at 7am, 9am and 6pm starting next week focusing on the WOD’s posted at Crossfit.com, as well as offering foundations classes twice a week Monday at 7pm and Saturday at noon for those not familiar with CrossFit methods. Remember, this is a constantly varied fitness program that can be adapted to any age and ability.
Overweight? no problem.
Pregnant? good deal.
Over sixty? we’ve got people that age.
Never worked out? no worries.
We can turn anybody
ANYBODY
into a functioning athlete.
Just ask around.

Sunday
WOD Deadlift 5 sets of 3
Warmup… 20 lb vest. for all exercises 185 deadlift x10 chin up x5 40 lb Kettlebell snatch x5 per arm burpee x5 3 rounds, rest as needed
Then, against better judgment, Deadlift… 265 x3 225 x3 205 x3
This led me to go home and read Starting Strength’s section on deadlifting…again. My body is not built for this lift but in order to teach it I have to master it.

Dominic and Pete both pulled 365 x3, Dom hit 385 once. Way to go you compact f#$%ers. Pete then did 50 burpees in a blazing 2:06…way to GO!!!
Joe did 275 or something thrice on the DL and set a new PR in the mile run of 5:52.
In non lifting news…
MORE JERKY!!!

(yes, those are jerky funderwear…)

How to make jerky while you sleep (mostly)…
1 or 2 pounds top sirloin beef, thin sliced (ask the butcher) Any amount of any marinade/spice/sauce
Combine ingredients, let it soak fro as long as you feel appropriate. Pre heat oven to 175 degrees. Cover your bottom oven rack with foil and lay the beef out on the top rack Let it bake (dehydrate essentially) for 8-10 hours (I do this overnight and have a great snack for the whole family and friends the next day.) Remove and enjoy a tasty snack that has none of the preservatives of the store bought variety and twice the flavor at a quarter the cost. Not that this stuff will last, but don’t let it sit around for more than a week.