Skill/Strength: Hang Clean & Jerk 3-3-3

WOD: 3 rounds for max reps of:
Shoulder Press, 95/65#
Push Press, 95/65#
Push Jerk, 95/65#
Start with Shoulder Press. When you can no longer Press, switch to Push Press. When you fail the Push Press, switch to Push Jerk. 2 min rest in between rounds.

Upcoming events:

• BOULDERING at Brooklyn Boulders - Sunday, April 22, 2012, 2pm.
• Cinco De Mayo BBQ Blast off - Saturday, May 5, 2012, 12:30pm until 5:00pm
• for more info on our upcoming events visit our Events page frequently

Skill: Practice freestanding handstands and handstand walking

WOD: Cindy
AMRAP in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

Reading Corner: from the CrossFit Journal - Getting Inverted

Getting upside-down

WOD: Back Squat 1-10-1-20-1-30

Announcement: Please join me in welcoming aboard our new assistant coach David Charbonneau. For those of you who don't know him, David is not only a great coach, he is also an incredible athlete, and is currently running in the top 25 in the world after the Open and a number 3 in the North East Region.

Dave coaching Mike S. on the overhead squat.

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.

Reading Corner: from Mark Sisson - The Importance of Pull-up Bar Training
from the CrossFit Journal - Grief and Pull-Ups
and one more from the CrossFit Journal - CrossFit Training During Pregnancy and Motherhood: A New Scientific Frontier

What do you do when you are 36 weeks pregnant? You CrossFit almost every day! Just don't tell anything your parents, unless of course you manage to convince them to CrossFit with you

WOD: Team effort. 10 rounds for time of:
Run 400m w/sandbag, relay style
the rest of the team does:
- Box Jump, 20"
- Rowing, calories
- Lunges
- Rest
When the runner comes back from the run, the team rotates through the stations.

Upcoming Events: Sunday, April 22, 2012 at 2pm, with the help of Alison G., we are going bouldering! If you are around this Sunday and have time, I highly recommend it. It's a lot of fun. Of course, bring your friends and family. From the event's facebook page: "We're planning to boulder (indoor). If you're not familiar with bouldering it's rock climbing but with out the need for harness and ropes (much shorter heights). It's really fun, and you will feel like a bad ass because you'll know in the zombie apocalypse you'll be able to scale a wall."

We always warm-up before our training session, and everyone in a class does. No exceptions!

WOD: 5 rounds, for max reps of:
Max number of Thrusters @ 3/4 of b/w
Max number of Chest-to-bar Pull-ups
Max number of Double-unders
no rest between movements
3-5 min rest between rounds

Reminder: if you are planning to come to the Regionals, leave the $50 with the coach of your next class. We will be locking it down soon as we need to figure out the size of the van/bus we need to reserve, and also reserve the hotel nearby (those are getting sold fast and we would love to stay together or at least not far from each other.)

Anna, Thrusters

WOD: Overhead Squat 1-1-1-1-1-1-1

Reading Corner: from Mark Sisson - Powdered Egg Alternatives and Heating Olive Oil

Kyle, Front Squat

WOD: "Hansen"
5 rounds for time of:
30 Kettlebell Swings, 70 lbs
30 Burpees
30 GHD Sit-ups

Note: 45 min cap. Scale accordingly.

Reading Corner: from the archives of CrossFit Journal - The Glute-Ham Developer Situp

Skill/Strength: Deadlift, find your 1RM

WOD: Ladder up, ladder down of:
10, 9, 8, 7... Wallballs
1, 2, 3, 4... Knees-to Elbows

Louis, Deadlift

Skill/Strength: Weighted Pull-ups, find your 1RM

WOD: Tabata Mash-up of:
Sit-ups and HSPUs

Announcement: As we mentioned before, the North East Regional will take place at the Reebok Headquarters in Boston on May 25-27. We are putting together the list of people who want to go support Ron and Christina in this round of the Games! If you are planning on going, bring $50 to the box and add your name to the list. We are going to get a van or some other form of transportation for the weekend, depending on the number of people going, as well as try to reserve the same hotel close to the competition location.

Craig and the bar.