Chris and Becky will soon be on their way up to Portland to compete in the Crossfit Sectionals this weekend.  I started to think about how the majority of the general public would not have the slightest clue or care as to what a Crossfit Sectional entails.  Our little community of Crossfitters as well as the little pockets of Crossfit communities growing rapidly around the world have quite a different view entirely.  I realized that this is a culmination of so many things for so many different kinds of people.  For Chris and Becky it represents loads of work completed faithfully.  Mental battles.  Physical battles.  Emotional and spiritual battles.  At the risk of getting a little sappy, I just want to communicate to Chris and Becky as well as our whole Crossfit community how consistently inspired I am by people like Chris and Becky.  Not because of their awesome abilities with the 10 general physical skills, or their physique or beautiful clean and jerks.  I am inspired that they continue, day after day, to lead the rest of us to something much greater than ourselves.  Your example inspires change in people.  It has inspired change in me.  I see other people in our gym changing.  Their lives are changing in a profound way and yet you both are the best example of humility in our gym.  You never make it about you and therefore others are able to see clearly that it is not about you and it gives every one of us the freedom to work in our own capacities and feel good about our work, to process through failures, to share great successes.  As you stand at the competition this weekend, I hope you both will remember these things, stand tall, let your CrossfitGP shirts be seen and SHINE BRIGHTLY.  You are loved and we are with you!

Meet the newest CrossFit GP addition - Baby Zane!

WOD:
1. Bench press: 1,1,1 (find your 1RM in no more than 3 attempts, rest min 2min b/t attempts)

Rest 4min

2. Fort time:
400m run
15 burpees
15 thrusters (75/45)
15 jumping pullup’s
30 situp’s

Scale: 200m run, 10 burpees, 10 thrusters (35), 10 jumping pullup’s, 20 situp’s

Part 2 is an all-out sprint.  Be mentally prepared!

Post BP load, and time to comments.  Include colorful description of lung-burn from part 2.

WOD: 5 rounds for time

1 rope climb

5 handstand push-ups

15 OH squats ( 45#/ 35#)

CHALLENGE:  To be done before WOD

5 attempts at max height box jump

scale to rope lowers if necessary

WOD:
Deadlift 1, 1, 1, 1, 1

rest 5min

Bench Press: 8 sets of 2 reps, 45 sec rest between sets (use 60% of 1RM)

Challenge:
Max Double-unders in 2min (challenge to be done before max dl’s)

Welcome Zane Andrew Hill!
Born March 6th, 8 lbs, and 22 inches

WOD:
A. “Cindy” in 6min (5 pull-up’s, 10 push-up’s, 15 squats)

4min rest

B. Max reps Burpees in 1min

3min rest

C. 40 Toes to Bar in as few sets as possible

Challenge: 1 attempt at max watts on the rower

WOD:
Shoulder Press: in 5 sets build quickly to a heavy single rep (not 1RM)

Deadlift: (60% of 1RM) 8 sets of 2 reps, with exactly 45sec rest between sets

Rest 4min

3 times through:
15 kettlebell swings 1.5/1pood
25 doubleunders (sub 3x single unders, or 1:1 tuck jumps)
rest 90sec

Challenge Friday: pick one of the weeks challenges and beat the best posted score

On Deadlift portion- focus on speed on the pull. Stay tight, and drop the weight back to the floor after second rep.

WOD: Nicole
As Many Rounds As Possible in 20minutes:
400m run
Max rep pullup’s

Challenge: max jumping split squats in 30 sec.

WOD: Overhead Squat: 5 sets of 5 reps
Snatch Balance: 3 sets of 3 reps
Hang squat clean/split jerk (50% of 1rep max) 3/3, 4/4, 5/5

Challenge: max Back Extensions in 30s

6 rounds:

300m row
30 push-up’s
rest 3min.

Challenge: L-sit hold for time

3-2-1 go: row 300m, do 30 push-up’s, rest 3 min., row 300m, do 30 push-up’s, rest 3 min., row 300m, do 30 push-up’s, rest………

Scaling options: reduce number of rounds.

Post total working time to comments.

CrossFit Total:

1RM back squat
1RM shoulder press
1RM deadlift

Challenge of the day: Max clapping push-up’s in 30 seconds

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