tag:blogger.com,1999:blog-19341113049634237482024-03-13T03:41:05.960-07:00Southern Moon CrossFitHelping Everyday People on the Path Towards FitnessUnknownnoreply@blogger.comBlogger294125tag:blogger.com,1999:blog-1934111304963423748.post-50215561141504921422014-09-25T19:20:00.000-07:002014-09-25T19:20:21.103-07:00Friday 9/26/14"It is by acts, and not ideas that people live."<br />
<br />
"CrossFit"<br />
A. Barbell reverse lunge 3 sets 8 each leg<br />
B. AMRAP 10<br />
10 thrusters 95/65<br />
10 box jumps<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-59642276940559194322014-09-24T18:35:00.000-07:002014-09-24T18:35:37.847-07:00Thursday 9/25/14<span style="-webkit-tap-highlight-color: rgba(255, 255, 255, 0); -webkit-text-size-adjust: 100%; background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px;">If you love life, don't waste time, for time is what life is made up of.-Bruce Lee</span><span style="-webkit-tap-highlight-color: rgba(255, 255, 255, 0); -webkit-text-size-adjust: 100%; background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px;"><br /></span><br />
<br />
"CrossFit"<br />
A. 3 hang cleans + 1 jerk<br />
B. 3 sets<br />
Run 800m<br />
Rest 2 mins<br />
<br />
"Weightlifting"<br />
A. Mobilize, row, etcetera in prep for meetUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-21942580930341873142014-09-23T17:52:00.002-07:002014-09-23T17:53:09.444-07:00Wednesday 9/24/14<div>
F<a href="http://youtu.be/o9EnNatOAdw" target="_blank">roning & Hobart "Frantasy Land" </a><br />
-Quality movement<br />
<br /></div>
"CrossFit"<br />
<div>
A. Deadlift 7-5-3-1(climbing)</div>
<div>
B. AMRAP 10</div>
<div>
2 Burpees </div>
<div>
2 pull-ups </div>
<div>
4 Burpees </div>
<div>
4 pull-ups </div>
<div>
6 Burpees </div>
<div>
6 pull-ups </div>
<div>
8.......... & so on...</div>
<div>
<br /></div>
<div>
"Weightlifting"</div>
<div>
A. 3 position power snatch</div>
<div>
B. Push press 6x3</div>
<div>
C. Front squat 6x3</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-38841922486851812182014-09-22T18:27:00.001-07:002014-09-22T18:27:55.544-07:00Tuesday 9/23/14<span style="-webkit-tap-highlight-color: rgba(255, 255, 255, 0); -webkit-text-size-adjust: 100%; background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px;">The way I see it, if you want the rainbow, you gotta put up with the rain.-Dolly Parton</span><span style="-webkit-tap-highlight-color: rgba(255, 255, 255, 0); -webkit-text-size-adjust: 100%; background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px;"><br /></span><br />
<br />
"CrossFit"<br />
A. EMOM x10<br />
5 hspu<br />
20 double unders<br />
B. For time:<br />
50 shoulder to overhead 135/95<br />
C. 3 rft<br />
Row 500m<br />
Rest 3 mins<br />
<br />
"Weightlifting"<br />
A. High hang double clean<br />
B. Jerk doubles<br />
C. Snatch balance triples<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-50824451421411422902014-09-21T18:28:00.002-07:002014-09-21T18:29:53.132-07:00Monday 9/22/14<a href="https://www.youtube.com/watch?v=ObtovY6AQso" target="_blank">Bar Muscle Up Progression</a><br />
<br />
"CrossFit"<br />
A. Backsquat 5 sets 5 reps<br />
B. For time:<br />
50 Wall balls<br />
30 Power Cleans 155/105<br />
15 Bar Muscle Ups<br />
<br />
"Weightlifting"<br />
A. High Hang Snatch Double 75%-80%<br />
B. Snatch Pulls 8x1@90-100%<br />
C. B Squat 5x5Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-8506702149785305502014-09-19T17:08:00.000-07:002014-09-19T17:08:46.498-07:00Saturday 9/20/14<span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 20px; line-height: 26px;"><a href="http://www.brainyquote.com/quotes/quotes/a/aynrand141517.html" style="color: #222222; outline-color: initial; outline-style: initial; outline-width: 0px; text-decoration: none;" title="view quote">A creative man is motivated by the desire to achieve, not by the desire to beat others.</a>-Ayn Rand</span><br />
<br />
"CrossFit"<br />
A. Hang snatch + Overhead Squat<br />
B. For time:<br />
Run 400m<br />
21 strict pullups<br />
Run 400m<br />
15 strict pullups<br />
Run 400m<br />
9 strict pullups<br />
<br />
"Weightlifting"<br />
A. Meet Openers for both Snatch & CJ (6 attempts)<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-29173430352024073182014-09-18T18:16:00.001-07:002014-09-18T18:16:56.090-07:00Friday 9/19/14<span style="background-color: rgba(255, 255, 255, 0);">"True faith manifests itself through our actions.” </span><br />
<br />
"CrossFit"<br />
A. Front squat 5 sets 3 reps (climbing)<br />
B. For time:<br />
30-20-10<br />
Thruster 95/65<br />
Toes to bar<br />
<br />
"Weightlifting"<br />
A. Power clean 2RM<br />
B. Snatch push press 4x6<br />
C. Squat 95% clean 4x5Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-19655712244993729632014-09-17T18:21:00.002-07:002014-09-17T18:21:36.735-07:00Thursday 9/18/14<a href="http://youtu.be/zT657soclws" target="_blank">Low Back Pain</a><br />
<br />
"CrossFit"<br />
A. Handstand practice<br />
B. 30 mins:<br />
40s row(all out effort)/1:20 rest<br />
Score is total meters<br />
<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-71342577763322504392014-09-16T17:16:00.001-07:002014-09-16T17:16:06.439-07:00Wednesday 9/17/14"Nothing great can be accomplished without enthusiasm"- Ralph Waldo Emerson<br />
<br />
"CrossFit"<br />
A. EMOM x20<br />
Odd: 5 strict press<br />
Even: 5 deadlifts<br />
B. 100 kettlebell swings for time 70/50<br />
<br />
"Weightlifting"<br />
A. Power snatch 2rm<br />
B. snatch balance (heavy doubles)<br />
C. Front squat 5x3@85% max cleanUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-35124962857866328982014-09-15T17:29:00.000-07:002014-09-15T17:30:15.826-07:00Tuesday 9/16/14<a href="https://www.youtube.com/watch?v=l_T8OtRTwBs" target="_blank">Salads</a> & <a href="https://www.youtube.com/watch?v=4x0MbVYVE2A&list=RD4x0MbVYVE2A#t=7" target="_blank">Sports</a> & <a href="https://www.youtube.com/watch?v=xEYInUvLalQ&index=2&list=RD4x0MbVYVE2A" target="_blank">Silence</a> ........... Too close to home for me. lol<br />
(these are links to watch)<br />
<br />
"CrossFit"<br />
A. (Another idea from Ben Bergeron)<br />
EMOM x15<br />
Power Clean 135/95<br />
Rest 5 mins.<br />
EMOM x15<br />
Burpee<br />
1 minute.....1 rep<br />
2 minutes....2 reps<br />
3 minutes.....3 reps<br />
so on......<br />
-If unable to complete the reps for that minute, restart at 1 till time is up.<br />
<br />
"Weightlifting"<br />
A. 2 clean pull + 1 below knee clean<br />
B. Romanian snatch pull 4x6<br />
C. 10x50m sprint (rest as needed)<br />
<br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-1934111304963423748.post-49083137023596737702014-09-14T17:51:00.001-07:002014-09-14T17:51:23.724-07:00Monday 9/15/14<span style="background-color: rgba(255, 255, 255, 0);">"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all."-Sam Ewing</span><br />
<br />
Get turnt up!<br />
<br />
"CrossFit"<br />
A. Backsquat 10-10-5-5 (climbing)<br />
B. For time: (from Ben Bergeron)<br />
30 chest to bar pull-ups<br />
Run 400<br />
15 overhead squats 135/95<br />
Run 800<br />
15 overhead squats<br />
Run 400<br />
30 chest to bar pull-ups<br />
<br />
"Weightlifting"<br />
A. 2 snatch pull + 1 below knee snatch<br />
B. push press 5x2<br />
C. Backsquat 5x5@105% of max clean<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-28577236576668062722014-09-12T16:13:00.002-07:002014-09-12T16:13:42.293-07:00Saturday 9/13/14<span class="Apple-style-span" style="font-family: Arial; font-size: 13px; line-height: 13px;">“Prescribing thirty minute bouts of monostructural cardio (bike, run, swim, row, elliptical walker, etc.) in the hopes of maximizing fitness for a fight of five rounds of five minutes each is the epitome of incompetence.”-Greg Glassman </span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: 13px; line-height: 13px;"><br /></span>
"CrossFit"<br />
A. For time:<br />
Run 400m<br />
21 Deadlifts 225/155<br />
Run 600m<br />
15 Deadlifts<br />
Run 800m<br />
9 Deadlifts<br />
<br />
"Weightlifting"<br />
A. Snatch 1RM<br />
B. Clean and Jerk 1 RM<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-22978295830771981682014-09-11T17:53:00.001-07:002014-09-11T17:53:08.323-07:00Friday 9/12/14
<br />
<div class="page" title="Page 39">
<div class="section" style="background-color: rgb(89.999998%, 89.999998%, 89.999998%);">
<div class="layoutArea">
<div class="column">
<span style="font-family: 'Avenir'; font-size: 9.000000pt;">You may not be sure that you want your life to make a difference. Maybe you don’t care very much whether you make a
lasting difference for the sake of something great. You just
want people to like you. If people would just like being around
you, you’d be satisfied. Or if you could just have a good job
with a good wife, or husband, and a couple of good kids and
a nice car and long weekends and a few good friends, a fun
retirement, and a quick and easy death, and no hell—if you
could have all that—you would be satisfied. That is a tragedy in the making. A wasted life. -John Piper </span><br />
</div>
</div>
</div>
</div>
<br />
"CrossFit"<br />
A. Hang clean 2rm<br />
B. from 0-3:00<br />
2 rounds of<br />
10 shoulder to overhead 95/65<br />
10 toes to bar<br />
3:00-600<br />
2 rounds of<br />
12 shoulder to overhead 95/65<br />
12 toes to bar<br />
Continuing as long as possible adding 2 reps each 3 mins aka 14.2<br />
<br />
"Weightlifting"<br />
A. P clean (1below knee + 2 high hang)<br />
B. push jerk 5x2<br />
C. 4x12<br />
Jump squats<br />
Toes to barUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-1821662035746756992014-09-10T18:05:00.000-07:002014-09-10T18:05:03.545-07:00Thursday 9/11/14<a href="http://youtu.be/AW8puRqE4Sc" target="_blank">Never Forgotten 9/11/01</a><br />
<br />
"CrossFit"<br />
A. 2 minute test<br />
Max double unders<br />
B. 21-15-9<br />
Power snatch 95/65<br />
Lateral burpee over the bar<br />
C. Alt. Rope climbsUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-13728506341632717562014-09-09T18:36:00.001-07:002014-09-09T18:36:24.201-07:00Wednesday 9/10/14<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px;">The secret of getting ahead is getting started-Mark Twain</span><br />
<br />
"CrossFit"<br />
A. Overhead squat (from rack) 7 sets 2 reps (climbing)<br />
B. EMOM x 21<br />
1. Row Cals 20/15<br />
2. 15 Wall balls<br />
3. 10 Box Jumps/Step Down 24/20<br />
<br />
"Weightlifting"<br />
A. P Snatch (1below knee + 2 high hang)<br />
B. Clean Pull 6x2<br />
C. Front squat 1RMUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-56181470730391933622014-09-08T17:54:00.001-07:002014-09-08T17:54:07.726-07:00Tuesday 9/9/14<a href="http://youtu.be/WcL86Lv_jsQ" target="_blank">"The Diet"</a><br />
<br />
"CrossFit"<br />
A. 5 sets<br />
Max HSPU<br />
Rest 60s<br />
B. 7 rft<br />
7 shoulder to overhead (155/105)<br />
7 c2b pull-ups<br />
7 burpees<br />
<br />
"Weightlifting"<br />
A. Clean + FS + jerk<br />
B. snatch balance 3rm<br />
C. Push press 6x3<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-31581707955389310682014-09-07T19:04:00.000-07:002014-09-07T19:04:57.475-07:00Monday 9/8/14<div style="margin-bottom: 10px;">
<span style="background-color: rgba(255, 255, 255, 0);">I can live without money, but I cannot live without love.-Judy Garland</span></div>
<br />
"CrossFit"<br />
A. EMOM x20<br />
Odd: 5 power cleans 185/125<br />
Even: 5 back squats 185/125<br />
Rest till 30 mins on clock then<br />
100 a mat sit-ups for time<br />
<br />
"Weightlifting"<br />
A. Snatch + OHS + hang snatch<br />
B. snatch pull 7x2<br />
C. Squat 1 rm<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-40934637667338407232014-09-05T17:35:00.001-07:002014-09-05T17:35:08.983-07:00Saturday 9/6/14"Being big on social media is like being rich in monopoly."<br />
<span class="Apple-style-span" style="font-family: inherit;"><br /></span>
<span class="Apple-style-span" style="font-family: inherit;">"CrossFit"</span><br />
<span class="Apple-style-span" style="font-family: inherit;">A. <span class="Apple-style-span" style="color: #222222; line-height: 18px;">For Time:</span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #222222; line-height: 18px;">50 Double Unders </span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;" /></span><span class="Apple-style-span" style="color: #222222; line-height: 18px;">20 Shoulder to OH (135/95)</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;" /></span><span class="Apple-style-span" style="color: #222222; line-height: 18px;">30 Box Jumps (24/20)</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;" /></span><span class="Apple-style-span" style="color: #222222; line-height: 18px;">40 Chest to Bar Pull-ups</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;" /></span><span class="Apple-style-span" style="color: #222222; line-height: 18px;">50 Double Unders</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;" /></span><span class="Apple-style-span" style="color: #222222; line-height: 18px;">40 Chest to Bar Pull-ups</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;" /></span><span class="Apple-style-span" style="color: #222222; line-height: 18px;">30 Box Jumps (24/20)</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;" /></span><span class="Apple-style-span" style="color: #222222; line-height: 18px;">20 Shoulder to OH (135/95)</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;" /></span><span class="Apple-style-span" style="color: #222222; line-height: 18px;">50 Double Unders</span></span><div>
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="line-height: 18px;">B. Mobility!</span></span></div>
<div>
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="line-height: 18px;"><br /></span></span></div>
<div>
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="line-height: 18px;">"Weightlifting"</span></span></div>
<div>
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="line-height: 18px;">A. Snatch 1RM</span></span></div>
<div>
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="line-height: 18px;">B. Clean & Jerk 1RM</span></span></div>
<div>
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="line-height: 18px;">C. Backsquat 1RM</span></span></div>
<div>
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="line-height: 18px;"><br /></span></span><div>
<span class="Apple-style-span" style="color: #222222; font-family: Quantico, Arial, Helvetica, sans-serif; font-size: 12px; line-height: 18px;"><br /></span></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-83535996434175695602014-09-04T19:04:00.001-07:002014-09-04T19:04:51.207-07:00Friday 9/5/14<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px;">I found there was only one way to look thin: hang out with fat people.-Rodney Dangerfield<span><br /></span></span><br />
<br />
"CrossFit"<br />
A. Backsquat<br />
-take 20 minutes to work to tough single (post smolov jr)<br />
B. 5x400m sprints<br />
rest 1 min after each round<br />
<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-11152007991793305972014-09-03T19:33:00.001-07:002014-09-03T19:33:52.239-07:00Thursday 9/4/14<div style="margin-bottom: 10px;">
<span style="background-color: rgba(255, 255, 255, 0);">Vows made in storms are forgotten in calm.-Thomas Fuller</span></div>
<br />
"CrossFit"<br />
A. 5 rounds<br />
Handstand push-ups (strict)<br />
Row Cals<br />
Pull-ups (strict)<br />
Burpees<br />
<span style="background-color: rgba(255, 255, 255, 0);">In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-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.</span><br />
B. Skillwork<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-6544714422748695482014-09-02T18:46:00.004-07:002014-09-02T18:48:42.222-07:00Wednesday 9/3/14<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px;">"He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying." Freidrich Nietzsche</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px;"><br /></span>
"CrossFit"<br />
A. Collect 30 <a href="https://www.youtube.com/watch?v=SJ3WqnnyvcQ" target="_blank">Hanging Hip Touch</a><br />
B. Deadlift (quickly work to a tough TNG 3 rep)<br />
C. AMRAP 15<br />
5 Deadlifts (70% of B)<br />
10 Toes to Bar<br />
15 Wall balls<br />
<br />
"Weightlifting"<br />
A. Power snatch x3 blocks<br />
B. Clean Pull 5x2<br />
C. Front Squat 5x2Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-67613106521194836672014-09-01T18:26:00.001-07:002014-09-01T18:26:03.567-07:00Tuesday 9/2/14Disciplined people + Disciplined Thought + Disciplined Action = Dangerous.............Be Dangerous.<br />
<br />
CrossFit<br />
A. Hang snatch double<br />
B. AMRAP 10<br />
10 hang snatch (full squat) (95/65)<br />
10 push ups<br />
30 double unders<br />
<br />
"Weightlifting"<br />
A. Clean & jerk double (floor, below knee)<br />
B. BTN push press (clean grip) 6x2<br />
C. 5x15<br />
Box jumps<br />
Russian sit-ups<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-76468714839952285882014-08-28T19:17:00.001-07:002014-08-28T19:17:05.292-07:00Friday 8/29/14<a href="http://youtu.be/eveYJP1indI" target="_blank">Steady shoulder mobbin</a><br />
<br />
We will have an "open gym" setup tomorrow due to construction.<br />
<br />
"CrossFit"<br />
A. Athlete choice<br />
Backsquat 8x4@80%<br />
Or<br />
Overhead squat (from rack) 10x3 w 3s pause in bottom<br />
B. EMOM x30<br />
1. 15 wallballs<br />
2. 15 Russian kettlebell swing<br />
3. 10 burpee box overs<br />
*originally programmed by CJ Martin<br />
<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-38989445722875689432014-08-27T18:01:00.000-07:002014-08-27T18:02:11.943-07:00Thursday 8/28/14<div style="font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; margin-bottom: 10px;">
Nothing makes one feel so strong as a call for help.-Pope Paul</div>
"CrossFit"<br />
A. E2MOM x10mins<br />
5 reps push press(climbing)<br />
B. "Inverted Fran"<br />
For time:<br />
21-15-9<br />
HSPU<br />
Pull Up<br />
<br />
We will be doing a running warm up, so bring your dancing shoes.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1934111304963423748.post-37714792335233216082014-08-26T18:20:00.001-07:002014-08-26T18:20:22.614-07:00Wednesday 8/27/14<span style="background-color: rgba(255, 255, 255, 0);">The true secret of happiness lies in taking a genuine interest in all the details of daily life.-William Morris</span><br />
<br />
"CrossFit"<br />
A. Athlete choice:<br />
Backsquat 7x5reps @75%<br />
Or<br />
Deadlift 5x5 (climbing)<br />
B. 5 rounds<br />
1 min weighted lunge steps (barbell on back) (step in place) 95/65<br />
1 min toes to bar<br />
1 minute restUnknownnoreply@blogger.com0