Come on in and get your WOD on. 10:00am.

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Check out this video of Muscle ups in slow motion. For those of you who are close to getting your first muscle up, or for those who have difficulty with them, pay attention to her Kip! Look at how much height she gets. Also take notice of the aggressive turn over, you have to get your body through!

Its Thursday already?! This week is flying by fast. How is the challenge going for you? are you logging your sleep this week?! Next Tuesday 5/22 we are doing a “Half Murph Challenge” with our Clark County Law Enforcement group! For those of you who don’t know we have a great group of  Clark Counties finest Law Enforcement who trains at Untamed every Tuesday. We are putting them to the test by having them complete half of the Hero WOD “Murph.” If you would like to cheer them on or help us count reps we will be starting at 10am! Please welcome Tim and Randy to the Untamed family!!

Skill:

5 hang power cleans every 30 seconds for 5 rounds

Then:

Five rounds for time of:
135 pound Power clean, 10 reps
15 Medicine Ball Sit ups 

For anyone doing the challenge we are officially half way! How is it going? Are you still sticking with it? Are you having troubles? Let us know if you feel like you are plateauing or if something isn’t working for you. Most likely some of you are at a point now where we may need to make some tweaks to what you are eating. Make sure you take advantage of this weeks bonus challenge! The challenge involves sleep. Can you get at least 7 hours of sleep each night? log your sleep all this week and bring it in. This challenge will go until Sunday. Let us know if you have any questions!

Skill
5 Rounds
1 Press
2 Push press
3 Push jerk
1 Front squat
– 1 Cycle every 2:00 minutes

Then:

WOD
5 rounds
Run 200m
7 Push press 135/95
7 Front squats

Check out Karis climbing in her sweet Untamed socks!!

“Brian”

Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

Overhead Squat 1-1-1-1-1-1-1 reps

Then:

“Helen”

3 Rounds For Time:

Run 400m

21 Kettlebell Swings 1.5pood

12 Pull Ups

We still need 3 volunteers for H2C!  They can be family or friends of H2C runners, other Crossfit members, etc.  They will each do a 4-hr shift at an exchange.  Perks are a free H2C T-shirt, lots of fun & excitement, kudos from all the team members, and it’s free to volunteer!!!

Instead of our normal team WOD we will be at the Clark College/Hudsons Bay track (1601 E McLoughlin Blvd, Vancouver, WA 98663-3528). Please be there by 10am so we can divide into teams. the race starts at 10:40. The relay race will consit of 10 miles on the Hudson’s Bay High School track, with teams of 2 or teams of 4. There will be multiple heats depending on the number of participants. Each team will be alternating laps (400′s). The teams of 2 will be doing 20×400′s (5 miles), and the teams of 4 will be doing 10×400′s (2.5 miles) per teammate.  $32 per team

This is a fun event that we did last year. One of our teams even took first! It is for a good cause and its just as grueling as a CrossFit WOD! Erik was one of Brittney’s coaches in college so this relay has a little more meaning to us than just another race! Here is a little info on Erik! 

Erik was born February 15, 1971 in El Cajon, CA and graduated Mountain View High School in Vancouver, WA in 1989.  He was a veteran of the Persian Gulf war where he earned a number of medals including an Army Commendation Medal.  He was honorably discharged from the U.S. Army in 1991.

Erik graduated with a Bachelor’s degree from Linfield College in 1996 where he met his wife Mariza.  They were married in 1999.  He completed his Master’s degree from Eastern Washington in Exercise Science and Pedagogy in 2003.  He and Mariza had their first child Ripley in 2004 and their second, Evelyn, in 2007.

In February of 2009, Coach Erik Anderson died in a tragic accident.  Throughout Erik’s 13 year teaching and coaching career (between Clark College in Vancouver, WA and Spokane Community College), Erik achieved numerous awards and championship titles.  He was passionately dedicated to his family, his friends, and the students and athletes that he coached, taught, and mentored.  This race is in memory of Erik, and of the spirit and passion he had for running and life.

We are running tomorrow for the team WOD. Meet at the track at 10:00am. Here is a link to the website with directions. CAAMR

Sorry for the late notice. 6:00pm class is cancelled.

We are officially partnered with CrossFit/Reebok. Anytime you want some new gear go through the link on the website. Check it out! Tell your friends.

Tomorrows WOD will be at the Clark track for Eric Anderson Memorial Relay. We need teams of 4. Meet at 10:00am

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

The “Big Man” flippin’ tires!