April 2012

9:00a Competitor Training 10:00a CrossFit Skills 11:00a Strech/Gymnastics 12:00p-2:00p EVCF Weightlifting Club

For total load: Every 1:00 for 10:00 2 Power Snatch For time: 10 Pistols 800m Run 20 Back Squats 225/155 800m Run 10 pistols “Experience is a hard teacher because she gives the test first, the lesson afterwards.” ~Vernon Sanders Law

4:00p Open Gym 5:00p-7:00p EVCF Weightlifting Club 7:00p Stretch/Gymnastic

For total load: Every 1:00 for 10:00 2 Weighted Pull-up “Diane” For time: 21-15-9 Deadlift 225 HSPU “It is nice to be important, but it is more important to be nice.” ~An Unknown Author

For total load: Every 1:00 for 10:00 1 Snatch “Annie” For time: 50-40-30-20-10 Double Unders Sit-ups “The key is to keep company only with people who uplift you, whose presence calls forth your best.”  ~Epictetus

For total load: Every 1:00 for 10:00 1 Clean & Jerk For time: 5-4-3-2-1 Thruster 165/110 Muscle-up “The eye sees only what the mind is prepared to comprehend” ~Henri Bergson

9:00a Competitors Training 10:00a CrossFit Skills 11:00a Stretch/Gymnastics 12:00p-2:00p EVCF Weightlifting Club Saturday Nitro 4:00p-5:00p Women Weigh-in 6:00p Women Lift 5:00p-6:00p Men Weigh-in 7:00p Men Lift

For total load: Every 1:00 for 10:00 2 Power Snatch For time: 800m Run 20 Squats 225/155 30 T2B 40 KBS 70/44 “The rewards for those who persevere far exceed the pain that must precede the victory.”  ~Ted Engstrom

4:00p Open Gym 5:00-7:00p EVCF Weightlifting Club 7:00p Stretch/Gymnastics

For total load Every 1:00 for 10:00 2 Weighted Pull-ups “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups “Never confuse a single defeat with a final defeat.” ~F. Scott Fitzgerald