Christina and Bobby will be competing tomorrow at the Winter WODfest at CrossFit Eminence. We would love to have the whole Surge family down there cheering them on and watching them kick some butt! Here are the details of the heat times and the link to the Eminence website.

www.crossfiteminence.com  

864 E. 76th Ave, Denver Co 80229 (they are just down the street from us)

• Bobby Event #1 (Heat 3) - 8:30
• Christina Event #1 (Heat 4) 8:45

WOD #1:
12 min time cut off
3 rounds for time
9 Squat Snatch 115/75lbs
12 Ball Slams 40/30lbs 
15 Box Jumps 30/24

• Bobby Event #2 (Heat 13) 11:30
• Christina Event #2 (Heat 14) 12:00

WOD #2:
25min time cut off
400m Sled Drag 70/35 
~then~
21-15-9
Thrusters 115/75lbs
Ring Dips 
~then~
400mSled Drag

• Bobby Event #3 (Heat 23) 3:50
• Christina Event #3 (Heat  24) 4:00

WOD #3:
7 min amrap
5 Wall Climbs
15 Pull Ups
20 Double Unders

skills
ropes

1min singles
1min side to side
1 min front back
1 min backwards
2 min DU work

im 5 min
do one jump rope then stop do 2 JR the stop, then do three… and so on how far can you get in 4 min….

med ball clean work
- dead lift med ball
- dead lift shrug
- start from shrug to clean to 1/2 squat
- full med ball clean
X3
(HIPS OPEN FULL SQUATS)

So I came across this  article of the differences of full range of motion and the partial range of motion.
I can see full range being more important vs the partial, CF model is to be all around fit, were to partial lifting do increase your max strength in certain areas.  Which is not bad by any means and would be good to do to increase specific area. Check it out!

http://sportsmedicine.about.com/od/strengthtraining/a/partial_lifts.htm

Don’t forget part 2 of the nutrition/goal seminar is tonight at 6:15(no class at 6:15). If you were there for part 1 make sure you bring in you food journal. If you missed part 1 but can make it tonight, there will still be lots of good info for ya!  See you then, let us know if you have any questions!

• - drive through heals,knees, open hips, shrug – tripple ext..
• - high elbows outside
• - muscle snatch
• - press under the bar
• - OHS
• - power snatch

• run 200m
• 10 push ups
• max wall balls untill you drop it.
• when you drop the ball…
• run 200m
• 10 push ups
• max wall balls

 Congrats to Jason for getting his 1st, 2nd and 3rd Muscle Ups.  Been waiting a little while to write this one, great job Jason!!!