November 2011

10:00a CrossFit wod “Lauriel”
12:00p-4:00p Open Gym / EVCF Weightlifting Club

For Time: 
23 Deadlifts 155/105
23 Handstand Pushups
23 Back Squats 155/105
23 Burpees
23 Ground-to-Overhead  155/105
*the bar starts from the ground on all exercises.


3 rounds for time:
400m Run
21 KBS 53/35
12 Pull-ups

After completeing “Helen” athletes have 5:00 to establish a 5RM on the Overhead Squat.

4:00p-7:30p Open Gym / EVCF Weightlifting Club

This weekend East Valley CrossFit athletes Becky Huss Vasey and John Alvarado Jr. travel to Mobile Alabama with Coach August Schmidt to compete in the American Open Weightlifting Championships. The meet will be web-cast by USA Weightlifting.(link)

Saturday Krista Clark travels to Flagstaff to compete in the Affiliate Competition at CrossFit Flagstaff. (link)

5 rounds for reps:
Weighted Pull-ups 53/26
Rest 2:00

5 rounds for reps:
Weighted Push-ups 55/22
Rest 1:30

5 rounds for reps:
Rest 1:00

5 rounds for reps:
Double Unders
Rest :30

“For anything worth having one must pay the price; and the price is always work, patience, love, self-sacrifice”
~John Burroughs

Skill Practice:
Clean & Jerk

5 rounds for time of:
3 Bodyweight Power Clean & Jerk
5 Bodyweight Front Squats

“A person without a sense of humor is like a wagon without springs.  It’s jolted by every pebble on the road.”
~Henry Ward Beecher

For time:
800m Run
80 Double Unders
600m Row
60 Double Unders
400m Run
40 Double Unders
200m Row
20 Double Unders

10:00a-12:00p Open Gym at EVCF

10:00a Competitor’s workout with CrossFit Gilbert at EVCF
10 rounds for time:
10 Burpee
10 C2B Pull-ups

10:00a-2:00p Open Gym at EVCF

10:00a (competitor’s workout at CrossFit Gilbert)
For load:

Back Squat 1-1-1

For Distance:
Standing Triple Jump

For time:
2 mile run

Gym Hours:

For time:
30 GHD Sit-ups
15 Power Clean 135/95
30 T2B
15 Push Press 135/95
30 K2E
15 Hang Power Clean 135/95
30 Sit-ups
15 Jerk 135/95
30 Leg Levers

Gym Closed

Happy Thanksgiving!