WOD - FRIDAY, FEBRUARY 29TH 2013

WELCOME KRIS, JARRETT, DAVE, AND ERIKA TO THE KIP FAMILY!  CONGRATS ON GRADUATING ELEMENTS!

BRENDAN AND STEVE KICKIN IT!

GROUP SHOT IN FRONT OF THE NEW SICK GRAFFITI LOGO!

LOOK AT THE DEPTH ON THE STUD SKUDIN.

* ON MONDAY WE WILL BE TESTING OUR CROSSFIT TOTALS AND THEN DOING THE WORKOUTS FROM THE 2011 CROSSFIT OPENS.  WE WILL NOT BE DOING STRENGTH NEXT WEEK.  ALL CLASSES WILL BE JUDGED AND RUN IN 2 DIFFERENT HEATS.

** IN 2 WEEKS WE WILL START NEW STRENGTH CYCLES ADDING OLYMPIC LIFTING TO THE PROGRAMMING!


WARM-UP
1 MIN DOUBLES
DYNAMIC STRETCHING

TEACH + REVIEW
DEADLIFT
HANG CLEAN
PUSH JERK

STRENGTH
SUPERSET
5X1 - DT COMPLEX= 2 DL/1 HANG CLEAN/1 PUSH JERK WITHOUT DROPPING BAR.
5X15 - HAND RELEASE PUSHUPS
- REST 2 MIN AFTER EACH SET

WOD
"DT"
5 ROUNDS (155/105)
12 DEADLIFTS
9 HANG CLEANS
6 PUSH JERKS

RESULTS FROM THE GROUP 2/28/13

COMPETITORS

- DO TO THE DELOAD WEEK WE WILL NOT BE HOLDING COMPETITORS CLASS ON SATURDAY.  IF YOU ABSOLUTELY HAVE TO WORKOUT YOU CAN GO TO THE OPEN GYM ON SATURDAY AND WORK ON SOME WEAKNESSES AND ROW OR RUN LIGHTLY.

- IF YOU WERE ONE OF THE COMPETITORS THAT WERE ON VACATION THE PAST WEEK, CHOOSE A DAY YOU MISSED WHILE YOU WERE ON VACATION AND MAKE THAT UP.

- MOLLY AND I WILL BOTH BE TAKING FRIDAY AND SATURDAY FULL DAYS OFF TO LET OUR JOINTS AND MUSCLES RECOVER.  WE BELIEVE THIS IS THE SMARTEST THING TO DO FOR YOUR BODY SINCE WE HAVE BEEN PUNISHING OURSELVES FOR THE LAST 12 WEEKS.

PORN NAME RESULTS FROM THE COMPETITORS.  SOME SWEET NAMES!