Saturday 1/28/12

Team WOD

In teams of 4-5 complete:

5K Row
200 Knee to Elbow
100 2 Person Deadlift (#455/#305)

Post time to comments

Endurance Class: 9am Please check comments for details
Kettlebell Seminar: Sunday, 12pm-4pm at Crossfit Diesel!


Jason Schreiber, HKC said...

Ok CrossFitters, I am issuing a challenge....

We have 2 days left until the kettlebell workshop. Even if you feel that you are not a beginner, I strongly urge you to register and show up at noon on Sunday. We will cover many exercises, training tips, and advanced techniques which I will guarantee many people are not aware of. Even most of the CrossFit Diesel coaches will be attending in an effort to clean up their technique and be better prepared to teach those techniques in future weekly WODS. I challenge any of you who believe you are very familiar with kettlebells to leave the workshop without feeling you learned several key pieces of technique. We have about 15 people currently enrolled, so I trust several more will take the leap in registering at the last minute to invest in an incredible training tool/method. And FYI, my wife, Yvette, will be helping to teach the class so that women can see just how athletic, strong, and fit you can get with kettlebell training. She is quite impressive in her kettlebell prowess, and will have plenty of advice to pass on to others.

Feel free to email me at with any questions or concerns, or call my cell at 443-742-1224.


Jason Schreiber

Hilary said...

I hope you'll do another one sometime soon. I would love to come but can't make it tomorrow. :(

PS - Mandi, Evan, Brian, Lauren... That pic of 1/2 pood Oliver makes me want to hang myself. Can't take the cuteness!!!!!!

Mandi said...

Isn't he great!

RachelRose said...

Oliver is looking mighty strong these days! Must be all those runs in the park ;)

Evan said...

9:00 AM

E Dean
K Kuadey
H Dean
C Twaddle
K Faro
V Kurian
Y Schriber

A Shishineh
R Morano
B Cohee
J Schrader
D Hook
O Raefalian

25:18 (Team Awesome Ladies)
R Lieberman
S Fountain
K Berndat
K Kovacs
S Stephens
L Cohee

Evan said...

10 am Rookie Class...u rocked it!
H. Dean 65# Sq snatch 3+10
B. Garman 45# Sq clean 8+3
A. Solomon 45# Sq snatch 8
JR 45/15# Sq snatch 4+4
S. Fountain 65# Sq clean 9+4
K. Kovacs 65# sq snatch 5+9
Ian 95# Sq snatch 11
K Berndt 65# Sq clean 8

T said...

Have fun at the workshop tomorrow Diesel'ers!

I highly second what Jason has said. Jason has a very strong background in power lifting and personal training.

If you've ever had a chance to work out with him or watch him at the box then you've seen that he has phenomenal technique and because of that - phenomenal power and strength for his size.

I know that I've learned a ton from him whenever we get a chance to WOD together.

This is a great opportunity and I wish I could be there!

Please if you're around and have any interest in improving your overall technique to help improve your overall fitness get with Jason and learn some new stuff!

See you all next week!


Brian Cohee said...

Sunday Endurance WOD:

I don't wish to take anything away from the kettle bell class, but for those not attending (or crazy enough to do both):

Meet at the track behind Hammond High School at 0900 AM.

We will do this week's main site endurance WOD:

8x400m run with 90 seconds rest between each.

See you then!

Sujata said...

Free spot for tomorrow's KB workshop!
I was so looking forward to this but after spending the last 24 hours fighting my african flu, I have no energy left. If anyone is interested, please let Evan, Mandi and Jason know and enjoy!

Jason Schreiber, HKC said...

Get well Sujata. Rachael M is taking your place tomorrow.

RachelRose said...

Sujata, I'm so sorry u are sick :( I hope u feel better very soon. Thank u for being so generous in offereing up your spot in this seminar. the next one is on me!

Sujata said...

Rachel - you're welcome. Have fun and you can buy me a beer some time! Jason, I look forward to the next workshop!

Brian Cohee said...

Endurance WOD:

8x 400m with 90sec rest intervals

Lauren: 1:52, 1:51, 1:43, 1:42, 1:40, 1:42, 1:41, 1:33

Phil: 2:00, 2:00, 2:00, 2:00, 2:00, 2:00, 2:00, 1:55

Brian: 1:18, 1:16, 1:14, 1:11, 1:12, 1:14, 1:12, 1:10
Total: 20:21

On a related note, for those of you who have been participating in the endurance programing, or who wish to, this will be one of the benchmark running workouts. It does a great job of testing your speed, endurance, recovery, and pacing. The other standard benchmarks we will use are the 400m sprint PR and the 1mile run PR. Additionally we can keep the 5k and 10k that are on the record boards in the gym. So if you have a chance this week you can attempt this workout on your own and post times to comments - or simply wait and we will do this in a month or so.

Enjoy the Kettlebell workshop today!