Thruster (From the rack) 3-3-3-3-3

"Jackie"

1000 Meter Row

50 Thrusters 45/35

30 Pull-ups

For Time

Crossfit

Crossfit Total

1 Rep Max of:

Back Squat

Shoulder Press

Deadlift

An excellent article for the ladies of YCF. It explains why lifting heavy weights won't bulk you up.

http://www.elitefts.com/documents/female_athletes.htm

YCF Conditioning

10 Jumping Pull-ups (Must jump, no banded or kipping)

20 Squats

10 Burpees

20 Ab-mat Situps

5 Rounds for Time

Beginning Monday, February 6, 2012, the following changes will take effect at Yanke CrossFit:

1. The YCF Conditioning class will be Monday, Wednesday, and Friday at 9 AM. The YCF Conditioning class is a less intense version of the regular CrossFit Class. Workouts may include rowing, running, box jumps, bodyweight exercises, calisthenics, kettlebells, and more!  Each workout has a scaling option to match your current fitness level. YCF Conditioning will guarantee to challenge you and improve your fitness.  The class is designed to give you a total body workout based on functional movements. All we ask is a positive attitude and commitment to work hard.  The group setting will assist you in reaching your goals faster and you'll develop a camaraderie with other participants unseen at any other gym, health club, or bootcamp.  The class is structured like a regular CrossFit class and will include a warm-up, skill session, and the WOD.   No prior CrossFit experience is required.  ***Any current YCF athlete is welcome to participate in the Conditioning class***

2. The 10:30 AM class on Monday, Wednesday, and Friday is changed to 10:00 AM.

3. On ramp classes will be Monday and Wednesday at 7:30 PM.

4. The Competitor Class will be Saturdays at 10:30 AM.

Lastly, we are scheduled to take delivery of additional equipment on Monday, and we are negotiating with our landlord to acquire an additional 1200 sq/ft of space in the adjacent warehouse.  We appreciate your understanding with the schedule changes, and if you have any questions or concerns please email us. 

2011 Opens WOD 11.5

AMRAP in 20 mins

5 Power Cleans   145/100

10 Toes to Bar

15 Wall Ball   20/24

Deadlift 3-3-3  These should be heavy, but with PERFECT form touch and go (Hold tension throughout the system the whole time). Not a 3 RM day

"Diane"

21-15-9

Deadlifts 225/155

Handstand Push-ups

For Time

Hey everybody, we're in the midst of another paleo challenge- so that means we are probably cooking a lot of food! Well if you're like me you're never quite sure what fats you should be cooking with. I came across this awesome quick reference guide, so look no further.

Fat Reference Guide

Enjoy!

-- Shane