Mid-Valley Mayhem Update


Mid-Valley Mayhem Update


Jen C completely dominated the Women’s Division, diagnosis winning every event and taking home $500.  She put on a clinic in each event, and really went HAM on the tough Event 3 with most of the gym watching.  Great job Jen.

Kirk had a great day, setting a PR on his 3RM Power Clean and winning his heat in the 1K row.

Jake PR’ed his 3RM Clean and battled through the row and the triplet.

Christian PR’ed his 3RM Clean by 30 pounds!!!  He also put on a show in the triplet, doing the fastest Box Jump in the gym.  Christian is very raw and new, but he is a talented athlete and a hard worker.  If we just get him some stronger legs (and a counter) he’s going to be one to watch out for every day at CFO.

We are looking forward to the “Hewell” fund raiser on Saturday.  We hope you are too!  A ton of people have told us they are going to sign up – and have signed up on Facebook.  But it will be hard to set up heats if you don’t officially sign up.  Otherwise, the WOD will be first come, first serve.

Milo is Wednesday – this is the final week!  Go heavy and fight for every rep!  We will do a Milo “tester” next week.

Today’s WOD is a Snatch tester – we will re-test in 7 weeks, after a period of focus on the Snatch (hi-YO!).  There is a good deal of strategy involved – if you miss, you get a Zero.  My advice: Don’t miss!  Open with a weight that you KNOW you can hit after the warm up.  

Kate the Great with the 2014 Fittest Woman on Earth - Camille Leblanc-Bazinet

Kate the Great with the 2014 Fittest Woman on Earth – Camille Leblanc-Bazinet at the CrossFit Day Oakland A’s Game on Sunday.

Workout of the Day

Run 800m

Rest 2 min

Run 800m

5 Minute Snatch/Burpee Test

In 5 minutes, establish a 3 rep Touch and Go Snatch.  In the remaining time, perform as many Burpees as possible.  Your score is your lift plus the number of Burpees completed.  For example, if you Snatch 160 for 3 Touch and go reps, and have 4:40 left on the clock, do as many burpees in the remaining time.  If you do 83 burpees, your score is 160+83, 243.