1) 10:00 in deep squat (see video below)
2) Max Clean & Jerk
3) AMRAP in 5:00:
7 DB Thrusters, 50/30
7 Toes to Bar

Hey Team-
Welcome to another wonderful day!  Two important items on the agenda today.  First, congrats to Pete!  His legs are more than just pretty tree-trunks.  Turns out, they’re also really good for squatting!  It’s been on Pete’s list for awhile now, and yesterday he cracked the 400 barrier.  Big props Pete!

On another note, today is the first day of a new era for our gym.  As of right now, we’re following Kelly Starrett’s Mobility WODs.  The prescription is a short (& sweet!) mobility session every day.  Goals include improved performance, better recovery, and injury prevention/rehabilitation.  Our expectation is that happier tissues and joints make for a happier and healthier you!  Plan on committing no more than 10 minutes of your busy life to this cause every day.  I see it as the perfect way to start your day when you show up to the gym.  Sometimes it will be a piece of the class, other times it won’t.  Come a little early, stay a little late, grab your brother/sister/neighbor/mailman/kid and rope them into it with you.  Challenge your range of motion but remember that pain is not gain.   Day 1 starts with the video below and we’ll be following KStar’s blog from here on out.  I’d like to personally encourage as much of our community as possible to participate.  I’m super excited about doing this together and enjoying the fruits of more fluid human movement inside and out of the box.  Feel free to post thoughts/comments/experiences on our website as well as the Mobility WOD blog.  3, 2, 1… Get some!

1) Find your max back squat in 10:00
2) Park Workout:
4 Rounds:
2 forward rolls
10m lunge
20m burpee broad jump
30m med ball chuck & run
30m med ball sprint
30m sprint

Do you love Crossfit?  We need your help!  CFV is hosting Fight Gone Bad 5, and we’d love to see you there on Sept 25th.

Please join us by signing up today at the following link: www.fgb5.org, or register directly through Facebook: http://www.facebook.com/fight.gone.bad.5

Then,
1) Select Crossfit Fort Vancouver as your affiliate.
2) Create your personal fundraising page entitled “Mr. & Ms. Crossfit 2010”
3) Enter a fundraising target and get busy!  While there is NO required fundraising amount, consider how easy it is to ask for a buck or two:  The Fight Gone Bad online portal makes it simple to send out the fundraising request through Twitter, Facebook, or email.  Just copy and paste your URL into an email and send.  Even though some friends and family may not be familiar with CrossFit, almost everyone can identify with the objectives of the Livestrong Foundation and/or the Wounded Warrior Project.  People will be pleased to take part in an activity that helps these charities.

Want to help out on Event Day?  Send a quick email to Joe Young:  joseph.pyoung@gmail.com

Warmup:
In 10:00, complete 100 Double Unders (for time)
Use the remaining time to complete 1-2 rounds of:
10 pullups
10 pushups
10 situps
10 supermans
10 squats
and work on skills or weaknesses that need attention.

Workout:
1) Find your max clean in 10:00
2) For time:
50 Pushups
50 Pullups
75 Situps
75 KB Swings (35/26 lb)
150 Squats

Perform exercises in any order you choose.  Score is calculated by the number of sets it takes multiplied by your time.  (minimum sets =5 if you don’t break at all).

Thanks to Jim Riedl and the whole gym for one heck of a celebration and BBQ on Saturday.

Thanks to Jim and Mary Stender for the beautiful green banner!

1) Work up to a heavy snatch
2) Partner WOD:
With a partner, cumulatively box jump as many vertical feet as possible in 8:00. Choose any height box you wish. One partner jumps at a time but may only do so while the other partner holds a plank position. Score = height of box in feet X number of total reps jumped.

John goes vertical and then some.

1) Jerk up to a heavy single
2) “Nancy”
5 Rounds:
400m run
15 OH Squats, 95/65

Pete and Hunter leave no stone unturned, no matter how big.

1) 3 x 1-2 clean
2) 3 x 1-2 back squat
3) AMRAP in 7:00:
7 SDHP, 75/55
7 Push Press, 75/55

This week is dedicated to the “outside the box” CrossFit experiences that make training inside the box worth all the effort.  If you have any pictures to share, please send them to adamneiffer@gmail.com.  James, Cheryl and Jordan start things off with a beach workout on the Oregon Coast.  What a handstand Cheryl!

Tabata:
-KB Swings
-Row for calories
-Toes to Bar
-Slam Balls
Score = total reps
*Complete 8 consecutive rounds of 20 seconds of work followed by 10 seconds of rest at each movement. There is no additional rest between exercises. When one ends, the next one begins. You may start wherever you choose. After round 8 on the rower, quickly unstrap and reset your machine so that the next person may quickly hop in the boat

 Jerk up to a heavy single
AMRAP in 7:00:
7 Deadlifts (315/205, or approximately 70% of your 1RM)
14 pistols
21 double unders

Caption Contest:  What’s Peggy saying or thinking?