Tuesday 7/8/14

Hey, I don't have all the answers. In life, to be honest, I failed as much as I have succeeded. But I love my wife. I love my life. And I wish you my kind of success.-Dicky Fox in "Jerry Maguire

"CrossFit"
A.  Turkish Get Ups x30
B.  EMOM x10
6 C2B Pullups
-Plank hold w time remaining.
C.  For time:
Sled Pull/Prowler Push/Log Carry
800m

"Weightlifting"
A.  8 Rep Snatch @75%
B.  8 Rep Clean & Jerk @ 75%
C.  Snatch Pull 5x3 @ 110%

Monday 7/7/14

"Retain faith that you will prevail in the end, regardless of the difficulties".....and at the same time........ "Confront the most brutal facts of your current reality, whatever they might be"
-The Stockdale Paradox

"CrossFit"
A.  Backsquat 10 mins work to tough single
B.  EMOM x10
-Complete 1 backsquat on minute 1, 2 backsquats on minute 2, 3..........
C.  5 minute AMRAP
Burpees

"Weightlifting"
A.  Snatch (10 mins work to 70%)
B.  Clean and Jerk (10 mins work to 70%)
C.  Backsquat 3 sets Max reps @ 100% clean

Friday 7/4/14

“My God! How little do my countrymen know what precious blessings they are in possession of, and which no other people on earth enjoy!” — Thomas Jefferson

"CrossFit"
A. For reps:
0-10 mins complete:
1 mile run
Max bar facing burpees

10-20 mins complete
1 mile run
Max ground to overhead 135/95

20-30 mins complete
1 mile run
Max weighted walking lunges

-Workout done in teams of 2, splitting the run in half.

Thursday 7/3/14

"It was pride that changed angels into devils; it is humility that makes men as angels."-Saint Augustine

"CrossFit"
A. Aerobic Power
8 sets
Row 250
B. Skillwork
-Take advantage of this time to improve!

"Weightlifting"
Rest day

Wednesday 7/2/14

We will only be having one class this Friday, July 4th at 9AM.

"Fitness"
A.  2 Cleans (below knee)
-Work mechanics to max load without dropping the bar.
B. For time:
15 Toes to bar
-
21-15-9
Power Clean
Wall Ball
-
15 Toes to bar

"Sport"
A. Power Snatch Single
B.  Clean Pull 2RM (speed)
C.  3 sets:
Max Reps front squat w 75% 1RM clean