Aug 30, 2013

Alex and Katie Everywhere!!



CrossFit The Dalles and CrossFit Mt. Adams Athletes !!
We wanted to give a little insight on what to expect here in the coming days! As you all know, Coaches Chip and Katie will be leaving CFTD. We enjoyed having them while we did, and they will be missed.  Alex and I (Katie) have worked out an awesome schedule to keep all classes as is, and open possibilities of offering new class times in the future for both CrossFit The Dalles and CrossFit Mt. Adams!
What to expect:
As of September, Alex and I will switch our evening schedules. I will be at CFTD in the AM and CFMA in the PM. Alex will be at CFTD for PM.  Coach Justine Ziegler will be taking on CFMA 7am until I am able to return to take that class back on. Quick thanks to Coach Justine for taking on the 7am!! It will be very hard for me to not be in The Dalles in the evening with my regular crew, but Alex is an amazing Coach and I know we will switch off at times so I can see you guys, and vice versa for him and the Mt. Adams crew. I am excited to train with peeps I normally don’t see, that’s huge. So CFTD and CFMA get ready!    
A little Background:
A couple new faces!  Julie VanDeHey and Jeremiah Schulze.  Most of you have met them via WODS at either BOX, but I want to provide a little background just in case you haven’t had the pleasure of meeting them! Jeremiah is actively Coach Shadowing CFTD for AM and PM classes.  Jeremiah is a very great Coach and I am super excited to have him join the Coaches Crew. He has been training personal training, group classes, ect. for quite some time. He ran into the CrossFit Open online, decided to try a WOD, and drank the CrossFit KoolAide!! He has recently moved to The Dalles from McMinnville, Or. He will be getting married to his fiancĂ© here VERY soon, so congrats. (:
Julie VanDeHey will be taking on CrossFit Kids at CFTD.  Julie begins her first year at St. Mary's Academy in The Dalles. She has been teaching in Glide, Oregon for the past eight years.  She is originally from Hood River. Julie has a Bachelors of Science from the University of Oregon and a Masters of Education from the University of Oregon.  She is K-8 Certified with multiple Middle School Endorsements.  She has also coached at the middle school, junior varsity and varsity levels in a 3A school. Julie and her husband Zach have three children; Clementine, age 5, Phinneaus, age 3 and August, age 1.
Our Goal:
Alex and I have a priority to keep our affiliates in access of top notch trainers and provide programming that breeds success. Now, if you have ANY questions, just ask! You guys all rock and are our second family. Email Alex or I if you have anything I didn’t touch on, or things you are curious about. You guys make our BOX awesome. And it’s AWESOME! If you get a chance, visit CFMA or CFTD to check it out! We would love to see you train at the box you haven’t been to before and meet the rest of our peeps. (:
Cheers,
Katie Gunkel
Owner/Head Coach CrossFit The Dalles
Alex Riley
Owner/Head Coach CrossFit Mt. Adams

PS: Big Thanks to all Coaches. You guys are all awesome and turn WOD time into PLAY time. Love you guys. (:

Aug 29, 2013

8-30-13 WOD

100 DU buy in
1 rope climb
30 floor wipers 115/75
2 rope climbs
30 box jumps
3 rope climbs
30 shoulder to over head 115/75
100 DU Buy out
(20 min time cap)

Challenge: 3X200 M Sprint

Aug 28, 2013

8-29-13 WOD

10-9-8-7-6-5-4-3-2-1
Power cleans 135/95
1-2-3-4-5-6-7-8-9-10
front rack lunges

10 power cleans 1 front rack lunge, 9 power cleans 2 front rack lunges.......

Challenge: max weighted pullups

Aug 27, 2013

8-28-13 WOD

5 rounds for time
400 M Run
15 Dips

Challenge: As many reps as possible Hand stand push ups

Aug 26, 2013

8-27-13 WOD

With Partner
For time
150 burpee pullups
150 Back Squats 95/65
3k row (partner must do single jump rope while other partner does task)(break up sets as desired)

Challenge: 4 Min AMRAP partner tire flips

Aug 25, 2013

8-26-13 WOD

WOD: 3 rds

27 Wall balls
27 Snatches Power/Muscle/Squat #75/45

Challenge: 800 M run

Aug 22, 2013

8-23-13 WOD

WOD: 5 rounds @ 35/26
3 Turkishy getups L 3 TGU R
5 Russian Swings Alt arms
5 KB one arm snatches Alt arms
5 KB OHS alt arms

Challenge: Tabata Squats (rest at bottom)

Aug 21, 2013

8-22-13 WOD



WOD: 4 rounds
At each corner of the field
15 knee tucks corner 1:
15 push ups corner 2:
15 squats corner 3:
15 burpees corner 4:
30 sec Push up plank hold

Challenge: 100 Sit ups for time 

Aug 20, 2013

8-21-13 WOD

10 Min AMRAP
10 Box jumps
10 Hang cleans 135/95
25 DU's

Challenge: 5X3 Squat clean for form (work on foot positioning)

Aug 19, 2013

Aug 18, 2013

8-19-13 WOD

Challenge: Handstand hold for time.

WOD
200 M row
200 M run
20 sit-ups
400 M row
400 M run
40 sit-ups
800 M row
800 M run
80 sit ups

Aug 15, 2013

8-16-13 WOD

Filthy fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Aug 14, 2013

8-15-13 WOD

 9-7-5
Man makers 35/20
 Muscle ups

Challenge: 800m run

Aug 13, 2013

8-14-13 WOD

WOD: 20 min row for distance

Challenge: Tabata Russian Swings 53/35

Aug 12, 2013

8-13-13 WOD

Challenge:
7x2 front squat

WOD:
400m run buy in, then
21-15-9
Clean & Jerk 115/75
Lateral Jumps over bar
400m run buy out

Aug 11, 2013

8-12-13 WOD

15 min AMRAP
3 forward rolls
5 supine ring pull ups
7 T2B

Challenge:
Box jumps for height

Aug 8, 2013

8-9-13 WOD

7 Min AMRAP 95/65
5 Hook Grip DL
5 Hang Power clean
5 power clean 
5 OHS

Challenge Shoulder, hip mobility

Aug 7, 2013

8-8-13 WOD

7 rounds for time

30 Dus
5 Wall Climbs
7 Burpee T2B

Challenge 50 pushups for time

Cool down: 800 M Row

Aug 6, 2013

8-7-13 WOD

WOD: Partner Chipper
5 climbs 50 tire flips (flip tire to partner)
50 med ball sit ups
 5 Junk yard dog
100 M partner carry (switch at speed sign)
50 med ball chest pass (4 paces back)
5 ropeclimbs

 Challenge Rope climb technique 15 Minutes

Aug 5, 2013

8-6-13 WOD

12 Min AMRAP
6 HSPU
10 Dead Lifts 185/105
1 Muscle up

Challenge:
5X3 Turkish get ups

Aug 4, 2013

8-5-13 WOD

 WOD: 21-18-15-12-9-6-3
Wall balls/Box Jumps

Challenge: tabata sit ups

Aug 1, 2013

8-2-13 WOD

2007 chipper
1000m row buy in
5 Rds
25 pull ups
7 push jerk 135/85


 challenge- 3x max effort L-sit( 1:00 rest)