Due to unforseen circumstances Beau will not be able to make the evening sessions.  The 7am class will go as normal but there will be changes to the evening classes. 
Angie will open the gym at normal times, there will be a slightly modified workout written, and she will get you all started.  I won't give away the actual workouot but it may involve rowing, it may involve sprinting, and maybe even a few push-ups.
 
Enjoy a break from me if you will (Angie will be much nicer on you) but I will be back as normal Friday!
 

Lindsay nearly pulling her bodyweight on the deadlift!
 
22 Jul 10
 
Handstand Skill work
3 X Ring Dips to failure
 
Then
 
"Helen"
Three rounds for time of:
400m Run
21 KB Swings
12 Pull-ups
 
Post reps and time to comments
 
 

Everyone found out just how much they love ball slams and Tabata intervals!  It's like milk and cookies, they just go well together.  Nice work by all.
 

 
21 Jul 10
 
Beginner
Back Squat 3 x 5
 
Intermediate
Back Squat 5 X 5
 
Then
 
 
15 Power Clean and Jerks
200m sprint
12 Power Clean and Jerks
200m sprint
9 Power Clean and Jerks
200m sprint
 
Post loads and time to comments

We had a great croud for the 5:45 last night.  We have a couple new faces running around the box.  Ryan will be focusing on a Starting Strength program at 4:30 and will be making huge gains in short order.  Say hello to Dave, we hope to see him again tonight.
 
If you haven't experienced a Tabata workout today is your lucky day! 
 

 
20 Jul 10
 
Deadlift 5RM
3 x Strict Chins t failure
 
Then
 
Tabata Ball Slam (20 pound ball)
Tabata Sit-ups
Tabata Ball Slam
Move from one Tabata interval to the next without rest.  Score the lowest 20 seconds of work for each Tabata interval.
 
Post loads, reps and Tabata score to comments

2010 CrossFit Games Winners - 1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the mens competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women's competition, 1st Place: CrossFit Fort Vancuver affiliate competition, 1st Place: Brian Curley masters mens competition, 1st Place: Laurie Carver masters womens competition.
 

19 Jul 10
 
Press 5 x 5
 
Then
 
5 rounds for time of:
25 Wall Ball shots (20 pound ball)
10 Chest 2 Bar pull-ups
 
Post load and time to comments

We racked up some serious numbers on the new pull-up bars yesterday.  Great work on a grueling 15 minute WOD in the heat.  That hill gets steeper and steeper everytime we run it!
 
We have a great team WOD planned for Saturday so make sure you bring a friend who would like to give CFR a try.  It's sure to be a big hit with everyone!
 
The CrossFit Games kick off today in LA.  Listen and watch the action here.  Good luck to all the competitors!
 

 
16 Jul 10
 
Power clean 3-3-3-3-3
 
Then
 
10 Power cleans (use 70% of aboves best lift)
10 Push-ups
10 Sit-ups
9 Power cleans
9 Push-ups
9 Sit-ups
8 Power cleans
8 Push-ups
8 Sit-ups
Continue until you reach 1
 
Post loads and time to comments

Every day I am amazed at the level of athletes we are fortunate enough to have.  A couple of you have increased your squats to previously thought impossible numbers and gained some much needed body weight in the process.  Almost 12 pounds of lean muscle mass in 5 weeks for some of you! 
 
"Fight Gone Bad" was a great event last night.  I witnessed some serious effort out of everyone and nearly lost my voice from yelling so much.  Mallory scored a 245 on her first ever FGB and will no doubt hit the 300 mark next time.  Pat got beat up pretty good in round two on the box jumps but jumped back for an impressive finish.  The dude is strong, as soon as we increase his work capacity Pat will be a top performer.  Brad experienced what intensity is all about at CFR and received some timely encouragement from Greg.
 
We will be working on a leader list that will be posted on entry into the gym.  We'll have the top 5 performers listed for a variety of workouts soon.
 
15 Jul 10
 
Beginner
Push Jerk 3-3-3-3-3-3
Back Squat 3 x 5
 
Intermediate
Push Jerk 3-3-3-3-3-3
Back Squat 5 x 5
 
Then
 
Pull-up, max reps
400m run
As Many Rounds and Reps As Possible in 15 minutes
 
Post loads and rounds completed to comments

We had a couple awesome performances yesterday.  Susan pulled a new PR on the deadlift with 170 pounds for 5 reps.  She's now warming up with her previous best 5RM.
 
Greg nailed over 3,000 meters on on the rower avoiding the burpee penalty.  He still has some more in him and will no doubt hit well into the 3,100 meter mark next time.
 
14 Jul 10
 
Elkridge Crew:
 
2k row or run
 
Then
 
Regeneration/Mobility work
 
John Street Crew:
 
"Fight Gone Bad!"
 
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
 
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
 
Add your points and post them to comments.

Our 7am class is up and running so be sure to stop in and check it out.  I have been getting a lot of responses for other times and we are working them as fast as possible.  Thanks for letting us know what times your interested in.
 
We have more than a few new members so if you see a new face in the gym be sure to introduce yourself and give a proper welcome.
 
Awesome performances by everyone last night but I must say the gentlemen have some real competition on their hands with Lindsey and Mallory amongst them.  These two learn quickly, understand intensity, and will be stronger more powerful athletes very soon.
 
Keep up the great work
 
13 Jul 10
 
Deadlift 5RM
Pull-ups 3 x failure
 
Then
 
Row for one minute rest for one minute.  Continue for 20 minutes with one minute of row one minute of rest.  Men, your goal is to row 3000 meters total, girls lets shoot for 2500m.  Perform one burpee for every 10m short of 3k and 2.5k after the workout.
 
Post loads, reps, and meters rowed to comments

The gym will be open on Monday July 12th from 7am to 10am.  Stop in to look around, get some info, or maybe get a taste of what we do at CrossFit Retribution.
 
We have just finished up 7 weeks of programming.  For those of you who were following the last 7 weeks, this would be a good time to back off this week and do some testing to see what strength/conditioning increases you have seen.
 
The next 7 weeks will look slightly different but you will still see dedicated strength work sprinkled with assistance work for our conditioning.
 
12 Jul 10
 
Front Squat 3-3-3-3-3-3
Bench Press 5-5-5-5-5
 
Then
 
Three rounds for time of:
10 Broad Jumps (6 ft minimum)
21 KB Swings (2 pood or 70 pounds)
24 Push-ups
 
Post loads and time to comments

We will be adding more class hours SOON.  We have some ideas of times but would love to have your input on what times you would like to see.  Send us an email so we can get the interest and get the times added.
 
We had some serious hard work going on at the gym yesterday.  Big efforts by the ladies and guys on the bench press.  We found out that Lindsey is the runner amongst us, completing each of her 400m runs in impressive fashion, you will row next time!
 
Julia completed the first round with a men's bar wondering why it felt so much heavier than the warm-up sets, but she drove on without complaint.
 
A reminder to everyone else we will be hosting a free WOD from 10-11am on Saturday.  We may just have something fun worked up so bring a friend for some friendly competition!
 
09 Jul 10
 
Power Snatch 3-3-3-3-3-3
 
Then
 
3 Push Presses
6 Pull-ups
9 Ball slams
AMRAP in 12 minutes
 
Post load and rounds completed to comments