News, Announcements, and Special Events:

• Book Club:  Skipping next week...we will resume the following Thursday (31 March) at 6pm.  Make your suggestions for the next book to read by leaving a comment or email.
• Movie Night:  Rather than sitting down to watch a movie together, then have a discussion afterward, let's try a new approach:  Get online with Hulu and watch the movies Super Size Me and Fat Head.  Then, we'll pick a date for a pot luck get-together to talk about the two movies and their conflicting messages.
  
• Trainers' meeting:  Saturday at 7:30am.  Deadlift review and instruction.

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Times:

• 6am
• 9am
• 5pm On Ramp
• 6pm
• 7pm
• 8pm On Ramp

Today's focus:

• Metabolic pathway:
  
  • Phospagen
    
  • Glycolytic
• Mode:
  
  • Bodyweight
  • External loads
    

Warm-up:

• DS/BM
• Wrists
• P/S/P
• Achilles
• Shoulders
• Two minutes each station:
  • Run
  • Ride
  • Row

Skill:

• Power snatch
• Clean and jerk
• Metronome
• Thruster
  

Strength / Stamina, part I:

• 100 push-up challenge:  week 1, day 3 (do this post-workout if you are going for a PR on the workout you choose.)
  

Strength / Stamina, part II:  Another choice today!

CrossFit Open Sectionals Week One:
Complete as many rounds and reps as possible in 10 minutes of:

• 30 Double-unders
• 15 Power snatches (75# / 55#)

Pick this one if you are interested in participating in the CrossFit Open Sectionals.

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"Grace-onome"
3 rounds for time:

• Clean and jerk x10 (135# / 95#)
  
• Metronome x10

Pick this one if you want to go "ground to overhead" with the clean and jerk.

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"2008 CrossFit Games Deadlift / Burpee WOD"
Compare to:   09 October 2009 / 08 January 2010 / 13 July 2010 / 03 August 2010 / 26 October 2010 / 21 December 2010
Five rounds for time:

• Deadlift x5 (♂ 275# / ♀ 185#)
• Burpee x10

Pick this one if you want to compare your time to the previous six times.

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"Fran"
Compare to:  Tuesday, 24 August 2010 / Tuesday 16 March 2010 /  Friday 02 July 2010 / 15 February 2011
For time, 21-15-9:

• Thruster (♂ 95# / ♀ 65#)
  
• Pull-up

Pick this one if you want to compare your time from a month ago.

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Stretch