WOD: 3 rounds for time of:
20 Burpees
20 Power snatches, 75/45#
20 Box Jumps, 24" box
20 Thrusters, 75/45/#
20 Chest to bar Pull-ups

Skill/Strength: Deadlift 3-3-3-3-3

WOD: "Suicide Pistols"
every min on the minute, until cannot finish the run and pistols within the current minute, or for 10 minutes, whichever comes first:
Suicide run (20,20,40,40)
Pistols, 3 each leg  

the team, resting/walking down between the hill sprints

Skill/Strength: Hang Power Clean, build up to a heavy tripple

WOD: Nasty Girls
3 rounds for time of:
50 Squats,
7 Muscle-ups,
10 Hang Power Cleans, 135/95#

Note: scaling for Muscle-ups today should be one of the MU transition drills

What can we address in this squat to make it better?

WOD: for time:
1000m Row
200 Double Unders, with 5 burpees every minute on the minute
800m Run

Skill/Strength: Shoulder Press, find your 1RM

WOD: 5 rounds for time of:
5 Shoulder to Overhead Anyhow (Press, Push Press, Push Jerk) #185/125
10 Burpees

Jose, about to go overhead

WOD: Backwards Angie
For Time:
100 Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
Complete all reps of each exercise before moving to the next.

Cap - 25 minutes. Scale accordingly.

Reading Corner: from Mark Sisson - Why Self Experimentation Matters

Matt, pull-ups

Open Floor: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please register for your classes ahead of time and don't forget to sign-in as you come in using the laptop by the entrance.

WOD: Hill Sprints, three to five 800 meter sprints, all out effort
Note: the sprint begins at the bridge walkway entrance on Crescent St and ends by the first pillar, on the LIC side above the Vernon Blvd. Walk back down between sprints, use this time to rest as much as needed.

Jeff, swinging the kettlebell

Skill/Strength: Snatch, find your 1RM or practice technique

Finish with: work on your gymnastics goat, primarily concentrate on ring work (dips, muscle-ups, front and back levers, etc.)

Upcoming Events: Tuesday, May 1st Mark Sisson of marksdailyapple.com is coming to New York for The Primal Blueprint Transformation seminar to be held at the Hilton New York, 1335 Avenue of the Americas. This will be a 3-hour fast-paced seminar, consisting of a live presentation, slide show and audience question and answer. I highly recommend anyone to attend this seminar. Mark is the guy I have been personally going to for his viewpoint and advice on many dietary questions. And he always provides the most logical, thorough and entertaining explanations to these sometimes quite complex issues. The cost is $99, and I also talked to the organizers and we got a 10% discount. Please check our Facebook group page for the discount code and register here.

Coach Abadjiev, the most famous Olympic Weighlifting coach in history, showing he can still snatch at 80 years of age.

WOD: 3 rounds for time of:
Burpees, 25
Bear Crawl, 100 feet
KB Swing. 25
Bear Crawl, 100 feet
35 min cap

Updates (From Russia with Love): As most of our friends know, Olga and I (and of course our little lovely monster) are in Moscow, Russia at the moment, helping to spread the word of CrossFit. In a way, it feels like I'm back in Aromas. And not in a sad nostalgic way, but more in a "here we go!" kind of way. It's super exciting. CrossFit is definitely going to be huge in Europe. I totally agree with Anníe! Watch this CrossFit in Europe coverage via Eurosport. And by the way, pay attention to a great summary of what CrossFit is all about by Denise Thomas - The Box Episodes - Episode #1 - What is CrossFit?
 

And now I have a little confession to make - some of the Russian dairy products are simply amazing. When you see the production date of a day or two before today and expiration date a few days after today - you know you have the real food in your hands! The shelf life is only about 10 days total. Full fat (18%) cottage cheese and kefir from non-pasteurized and unhomogenized milk taste like ice cream, though frankly I almost forgot what ice cream tastes like in over 5 years of primal living. In any case, it looks like I will need to join our next Nutritional Challenge , which by the way is coming up shortly! Stay tuned!