Friday, 7/3/2015
Deadlifts / Wall-balls, HSPUs and Power Cleans
 
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Reps Day
Dead Lift- Work up to 1x8 @ 70%
Warm Up:
10x @ 40%
8x @ 50%
6x @ 60%

WOD:
Ten rounds for time of:
5x Wall Ball (20/14#)
3x Handstand Push Ups
1x Power Clean (185/135#)
<- Hills always look less steep in the picture than they are in real life....
"Are you sure we're done?!?!

I've only been here two weeks, but I'm always expecting you to add something on.... Like...and now we're going to climb Mount Everest!..." 

One of my newer (and hopefully happy) clients.
CrossFit Founder Greg Glassman talks about his war on diabetes and the soda industry

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Thursday, 7/2/2015
Hang cleans / Man makers and sled pushes
Oly:
Hang Clean
Spend no more than 12 minutes finding a 1RM then complete 4x2 @ 90% of 1RM. 

WOD:
Four rounds for time of:
8/6/4/2x Man Makers (40/20#)
100' Sled Push (AHAP)
<- Andy gets some good sled pushing in!
"When does a bear ever have to crawl backwards?!?!" - a client questioning the functionality of a warm-up drill.
Alabama-based surgeon to the stars pleads with parents to give young athletes a break

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Wednesday, 7/1/2015
Medball throws / Press / Chin-ups, ring push-ups, slam-balls and shuttles
MB Throws:
6x each Chest Pass, Overhead Backwards, Soccer Throw In & Rotational 

Cube:
Explosive Day
Press- 8x3 @ 60% 
Rest 60 sec. between sets

WOD:
Four rounds for time of:
5x Chin Ups
7x Ring Push Ups
9x Ball Slams (40/30#)
100 yds. Shuttle Run (25 yds. x 4)
<- Eric decides to scale up his ring push-ups.
“Over-sentimentality, over-softness, in fact washiness and mushiness are the great dangers of this age and of this people. Unless we keep the barbarian virtues, gaining the civilized ones will be of little avail.” –Theodore Roosevelt
Couch Stretch: Small, But Important Ways You're Doing It Wrong

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Tuesday, 6/30/2015
3 position snatch / single arm push-press, alt swings, box jump overs
Oly:
Six sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed

WOD:
Max rounds in 12 minutes of:
5x each Single Arm KB Push Press (55/35#)
5x each Alt. KB Swing (53/35#)
5x Box Jump Over (24/20")
***A DB may be used for the push press.***
<- Happy Belated Birthday, Marcy!
“The highest praise that one can give a man is that he is capable of doing harm but chooses not to.” - Paul Friedrich
The Problem: A really great training day!!

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Monday, 6/29/2015
Back Squat / Split squat, rows, SLRDLs, hanging leg raises
Heavy Day:
Back Squat- 5x2 @ 80% Rest 90 sec. between sets

Accessory:
Perform the following as a circuit for three sets:
10x each Bulgarian Split Squat (hold DBs or KBs- AHAP)
12x each DB/ KB Row (AHAP)
10x each Single Leg RDL (AHAP)
15x Hanging Leg Raises
<- Some of our weekend crew getting work done
"The future belongs to those who believe in the beauty of their dreams." - Eleanor Roosevelt
The Hanging Month

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Saturday, 6/27/2015
Air Force WOD II
Air Force WOD II 
50x Pull Ups
50x Push Ups
50x Sit Ups
50x Air Squats

***Perform 4x Dead Lifts (225/155#) at the top of every minute (starting with the first) before continuing with the above.***

<- Powerful ladies rockin the Saturday class!
"A monkey trap is made of rope and a  coconut with a small hole and a shiny treasure inside. The hole is large enough to fit the monkey's hand, but too small for its fist when clasped around the shiny object. The trap works because the monkey, after grabbing the spoon refuseds to release the grip. We must be willing to unclench our fist to avoid old ideas from entrapping us. Much of what holds us back is our inability to give up past ways of doing things to consider new approaches. It all starts with an alert and questioning mind."- Jack Ma
8-Step Daily Routine for Hip Mobility

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Friday, 6/26/2015
Broad jumps, deadlifts, thrusters and sprints
Plyos:
Standing broad jump - 3x3 (max distance)
Rest 60 seconds between sets

Explosive Day:
Deadlift - 8x3@60%
Rest 60 seconds between sets

WOD:
Three rounds for time of:
10x DB or KB Thrusters (45/25#)
50 yard sprint
<- Just a little team builder finisher in the park. Fortunately no one thought we were trying to steal picnic tables....
"My wife is freaking out because we just rode in an elevator with some kid neamed Zack Effron or something. Didn't look like much of a squatter to me." - Matt Foreman
Developing The Torso For Optimal Power And Strength Production

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Thursday, 6/25/2015
Clean complex / rowing and SDHP, Deck Squats, Swings and Slam-balls
Oly:
EMOTM for 12 minutes of:
1x High Hang Clean + 1x Clean @ 65-80% of 1RM Clean

WOD:
For time:
Row 200m
20x SDHP (95/65#)
Row 300m
20x Deck Squat
Row 400m
20x KB Swing (70/53#)
Row 500m
20x Ball Slam (40/30#)

<-Ryan and Pete getting hops done!
"I am learning to understand rather than immediately judge or be judged. I cannot blindly follow the crowd and accept their approach. I will not allow myself to indulge in the usual manipulating game of role creation. Fortunately for me, my self-aknowledge has transcended that and I have come to understand that life is best to be lived and not to be conceptualized. I am happy because I am growing daily and Iam honestly not knowing where the limit lies. To be ceratin, every day there can be a revelation or a new discovery. I treasure the memory of past misfortunes. It has added more to my bank of fortitude." - Bruce Lee
The Best Damn Overhead Squat Mobility Article, Period.

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Wednesday, 6/24/2015
Press / Chin-ups, DB floor press / sled pull, sledgehammer, crawl
Heavy Day:
Press- 5x2 @ 80% Rest 90 sec. between sets

Accessory:
Chin Ups- 3 x Max Reps
SA DB Floor Press- 3x10 each (AHAP)

WOD:
Three rounds of:
8x each Sledgehammer
60' Bear Crawl
60' Hand Over Hand Sled Pull (1/2 BWT)

<- Bill, on the deadlift portion of the leg killer workout from Monday.

"The biggest variable in the world is the human body." - Brandon Lilly
4 Exercises to Build Unbreakable Shoulders

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Tuesday, 6/23/2015
Snatch complex / burpee-pull-ups, deadlifts, sit-ups and double unders
Oly:
Six sets of:
1x Hang Snatch + 1x Snatch + 2x Overhead Squat (work up to AHAP)

WOD:
AMRAP in 7 minutes of:
5x Burpee Pull Ups
10x Dead Lift (225/155#)
15x Ab Mat Sit Ups
20x Double Unders

***Rest 3 minutes and then repeat.***
<- Some outdoor snatch fun.
"Doctors are like cops. The vast majority are good at what they do, but they refuse to cast the bad apples from their ranks." - Gant Grimes
Beatdown Avoidance and the Value of Rest in CrossFit

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Monday, 6/22/2015
Squat - reps day/Hang cleans, STOH, front squats and box jumps
Reps Day
Back Squat- Work up to 1x8 @ 70%
Warm Up:
10x @ 40%
8x @ 50%
6x @ 60%

WOD:
Five sets of:
Against a two-minute running clock, complete:
3x Hang Clean (135/95#)
6x Shoulder to Overhead
9x Front Squat
Max Reps Box Jumps (24")

***Rest 2 minutes between sets***
<- Floralba and Ryan getting work done!
"How to Prepare Tofu:
Step 1: Throw it in the Trash
Step 2: Grill some Meat"

-random internet meme
6 Speed and Power Training Strategies

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Saturday, 6/20/2015
3 AMRAPs
Make Up Day for Cube

WOD:
Max rounds in 5 minutes of:
3x Handstand Push Up
6x SDHP (95/65#)
Rest 2 minutes

Then:
Max rounds in 5 minutes of:
4x Thruster (95/65#)
8x Pull Up
Rest 2 minutes

Then:
Max rounds in 5 minutes of:
5x Ball Slam (40/30#)
10x KB Swing (70/53#)

OR:
Cube Bodybuilding 
<-Enu is back in action!

"I do not believe in anything. Most people, even the educated, think that everybody must "believe" in something or other, that if one is not a theist, one must be a dogmatic atheist, and if one does not think Capitalism is perfect, must fervently believe in Socialism, and if one does not have blind faith in X, one must alternatively have blind faith in not-X, or the reverse of X. My own opinion is that belief is the death of intelligence." - Robert Anton Wilson
Kettlebell Cold War: American Vs. Russian Swing

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Friday, 6/19/2015
Deadlifts / BB Overhead lunge walk, bench press and toes to bar
Heavy Day:
Dead Lift- 5x2 @ 80% Rest 90 sec. between sets

WOD:
EMOTM for 12 minutes of:
1st min: 5x each Barbell OH Lunge Walk (AHAP)
2nd min: 7x Bench Press (AHAP)  
3rd min: 9x Toes to Bar
<- Paru gets set to go overhead.
"We are buried beneath the weight of information, which is being confused with knowledge; quantity is being confused with abundance and wealth with happiness.

We are monkeys with money and guns." - Tom Waits

Dear Mom

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Thursday, 6/18/2015
Clean and jerk complex / Hang power cleans, rows, double unders
Oly:
7x1 1x Clean Pull + 1x Hang Clean + 2 Push or Split Jerks (as heavy as possible)

WOD:
Five sets of:
5x Hang Power Clean (135/95#)
5x Bent Over or Pendlay Row (same #)
25x Double Unders

***1:1 Work/Rest cycle - Your score is the total time it took to complete all five sets.***
<- Amy launches the medball in an aggressive plyo sit-up.

"Growing stronger is about accumulating wisdom, learning form your mistakes and inspiring others to become the strongest versions of themselves." - Elliot Hulse
How to Crawl Your Way Back to Shoulder Health

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