CFOIB T-shirts & Hoodies are in! If you pre-ordered you can pick yours up at the box! If you missed the pre-ordering we do have 5 women's tees size (M), 1 woman's size (L) hoodie,and 2 men's tees size (L &XL). First come first serve on the left-overs!!

"Man is equally incapable of seeing the nothingness from which he emerges and the infinity in which he is engulfed." ~ Blaise Pascal

 Becky, Robin, & Karen.

WOD 

“Lynne”
5 rounds for max reps
Push Ups
Pull Ups

Coach’s notes:  This is not a timed workout.  Post reps for each set and total to comments.

And Guess Who's Sit-Up Rash Bum? Post your answer in the comments section...

CFOIB T-shirts & Hoodies are in! If you pre-ordered you can pick yours up at the box! If you missed the pre-ordering we do have 5 women's tees size (M), 1 woman's size (L) hoodie,and 3 men's tees size (XL). First come first serve on the left-overs!!

"I fee like a fugitive from the law of averages." ~ William H Mauldin

WOD

Barbell Tabatas

Tabata Deadlift 1 1/4 Bodyweight

Rest 3 minutes

Tabata Hang Clean 3/4 Bodyweight

Rest 3 minutes

Tabata Hang Snatch 1/2 Bodyweight

Rest 3 minutes
 
Coach’s notes: Post total reps for each Tabata interval and total reps.  Remember that the hang cleans & hang snatches are caught in a full squat. 

  ** Just to be safe-Today's WOD is canceled due to the impending "inclement weather". Please pass this on to any other athletes whom may be "internet-deficient". We will see you Monday!

WOD at home

Sprinkle 300 push ups & 300 sit ups throughout your day today. 

Post your time to comments. 

**Please keep an eye out for three men who have gone missing:

Larry, Calvin, & Glen...

If you know the whereabouts of these three men please return them promptly to CrossFit OIB. They are in serious danger of loosing their CrossFit Mojo.

Thanks, Coach.

 ** Saturday's WOD is canceled due to the impending "inclement weather". There will be a posted WOD for you to do at home. 

Warm Up

Samson Stretch/Baby Els/Burg Warm-Up/20 Push Ups/ 20 Hip Extensions

WOD

3 rounds for time:
500m Row
12 Deadlifts - bodyweight
21 Box Jumps 20″

Brick walls are there for a reason – they let us prove how badly we want things and to keep out others who do not want it enough. ~ Randy Pausch

Becky teaches Connor & Rhonda the Burg Warm-Up

Warm Up

Burg Warm Up for the Clean

Skill

Power Clean

WOD 

And in honor of Ray & Kevin's birthdays, 45+30 Burpees!

Coach’s notes:  Post max load to comments.

12:30pm WOD begins today!

"When I let go of what I am, I become what I might be." ~Lao Tzu 

Dargan's next goal is to improve his kips. What is yours? Post to comments.

Warm-Up

Berg Warm-up to the clean

WOD

10 Rounds for reps:
1:00 Squats
1:00 Rest

Coach’s notes:  Full Range of Motion, do we expect anything less? Post number of reps per round and total to comments.

Young Athletes Class

Ages 12-14 only

Tonight @ 5-5:45pm

"Liberation thru self-brutalization; real men [and women] don't fear pain and thus, cannot be controlled" - Fight Club

Becky vs. 65lb thrusters

Warm-up

Burgener warm-up for the Clean

Skill

Wall Ball

100 Walking Lunges
75 Wall Ball
50 Box Jumps, 24 inch
25 Pull-ups
50 Push-ups
75 Sit-ups
100 Squats
 
Coach’s notes: Men use 20 and Women 14 lbs for wall ball.  Post time to comments.

Check out our Facebook Page for recently uploaded CFOIB videos!

"Skilless physical training exaggerates the genetic differences between men and women while delivering less fitness for both men and women." -Greg Glassman

Karen J & Robin 

Warm-Up

400 m Run/Intro to the Burg Warm-Up for the Clean

Skill

Deadlift

WOD

Deadlift 

1-1-1-1-1-1-1 

Then: Knees to Elbows on the minute

Coach’s notes:  Knees must touch elbows on every rep to be done as rx’d.  Post rounds completed to comments.

Announcements:

****Today we will begin our Challenge for this month: The Fran Challenge.  "Fran" will be the prescribed WOD on Saturday and we will repeat it again in 4 weeks. The athlete who improves their time the most will be the winner of this month's challenge. (We will not be training specifically for "Fran") We will celebrate that athlete's achievement at a CFOIB outing! All athletes will have one week to complete this WOD on your own if you are unable to complete it Saturday. 95lb thrusters for males, 65lb for females. Compare to 11/24/09. 

For more information on Fran please click here

Additionally, in an effort to accommodate our athletes, CFOIB will offer open box time on Mon, Tues, Wed & Thurs from 4pm-5pm & Fridays from 4pm-5:45pm. Come in during this open box time and complete a WOD you missed during the week or work on a lift or technique on your own. **Open box means you will not be coached. We will also be adding a lunch time WOD to the schedule (12:30-1:30pm M/W/F) beginning soon.... Please remember to sign up for all classes!

You have to learn the rules of the game. And then you have to play better than anyone else.-- Albert Einstein

Amy m & The Beast do Fran together (errr, against each other)

WOD

"Fran"

21-15-9

Thrusters

Pullups

Need some motivation? Watch these videos: Fran (Greg and Annie)...[wmv]   Fran (Greg and Josh)...[wmv]

Coaches notes:

95lb thrusters for males, 65lb for females. Compare to 11/24/09.