Boise CrossFit will be registered for the 2012 Open Sectionals tmw. If you aren't on our email list for the team get ahold of us at Boisecrossfit@gmail.com and we'll keep you informed from week to week. If you already know about the open, you can sign yourself up and get connected with our Boise CrossFit team tmw!

Skill:
Ball ups, inverted hang, front lever, back lever

For time:
Three rounds
12 Deadlift 225# (155#), 50% of 1RM
24 Push-ups with hand release
36 Situps

Borrowed from roguecolumbus.com

Skill
5×3 Thruster
5×3 Muscle up or Muscle up transition
*We super set these movements i.e. 3 thrusters followed by 3 muscle ups or transitions

WOD
15 minute AMRAP
5 Thrusters 135/85, 155/95, 185/110
3 Muscle ups or 3 transitions

Warm up:
3 rounds
High knees
Butt kickers
10 pullups
10 pushups
15 double unders

Skill:
Rope climbs

Workout of the day:
3 rounds for time of
400m run up Maple Grove
400m down Maple Grove
1 Rope climb
15 Burpees
30 Double unders

For a map of this run, click HERE. It's a little more clear if you click map options and hit satellite and close the map options. About 300ft past Mountain View there is a white stripe through the bike lane. Turn around and head on back!

Skill
Clean and Jerk Progressions

Workout Of The Day
Clean and jerk
1-1-1-1-1-1-1

It was damn near impossible to get a picture of Peggy with her eyes open! Great job on the throwdown workout Peg!

Don't forget, we are headed to Westy's for bowling after the Friday evening classes!
Boise CrossFit's facebook page
Boise CrossFit bowling night facebook event page

Spend 20 minutes wokring to find your 1 rep max squat sntach

"Isabel"
30 Snatches for time, 135/95lb

The energy in the gym during Wednesday's workout was amazing! I can recall numerous times that the entire class erupted in cheers for folks hitting big lifts and setting new PR's. That's the awsome part of CrossFit and the community that develops within our group classes. That is also something that helps these workouts become more effective. The support and encouragement from friends is an excellent source of motivation.
It also helps to keep us accountable, especially on days that you don't really feel in the mood to show up. You get a call from a friend or you show up and see who else is there and all of a sudden you feel a surge of energy and are ready to tackle the workout! That group dynamic is important. Today is a running workout. There aren't many of us who look forward to these days, least of all myself. But I do it because i know it's something I need to improve upon. You might say to yourself, "Oh I'll do this at home on the weekend instead...", but how often does that happen? We are all here to help you get through the workout and finish and we will be right there to cheer you on every step of the way. Try to get that at the track next to your house! We don't post our workouts in an effort to let you cherry pick the ones you like and don't like, so if you're committed to coming on Thursday, check out the workout, dress yourself appropriately and get your mind right. You can find the workout listed under today's date at www.crossfit.com.

3 rounds

200m run

P-bar traverse

Skill:

Tabata handstand holds

4 rounds, :20 on/:10 off

Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

"I bought jeans yesterday that are a size 2... When I started CrossFit is was a size 12!!! 10 sizes! that's priceless. I love C. :) "

Obviously this is the kind of stuff we love to hear as coaches. Personally, I see CrossFit as performance based but most of you work your asses off to do just that, work your asses off. The asthetics will almost certainly follow as long as you keep a healty diet (meaning no grains and no sugar) and show up and work hard. It's not just about a better Fran time and bigger deadliftt, sometimes you just want to look and feel better! That being said, we will have another nutrition seminar in the near future to answer questions and make sure you guys are on the correct path nutritionally. Until that time, start here
 

This Friday, after the 5:45 classes, we are headed to Westy's for some bowling. Everyone is invited to join us, if you're newer to the Boise CrossFit please stop by and start being able to put some faces to the names that you see on the board (or windows) at the gym! 
 

"Filhy 50" aka "Chuck Norris"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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