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All Levels

Skill
Snatch Progression

WOD
4 Rounds
500 M Row/Run
12 Stationary Barbell Lunges Total
10 Renegade Rows/arm
8 Touch & Go Power Snatches @60-70%
*Total Time

Don’t judge each day by the harvest you reap but by the seeds that you plant. -Robert Louis Stevenson

Fat and Mood
*Post thoughts to comments

Announcements:
– August 7th is LADIES DAY at House Wine at 5pm.

Level Two

5 Rounds
50 Double Unders
15 Med Ball Deadlifts to Press (20lbs, 10lbs)
10 OVHD Lunges/side (20lbs, 10lbs)
5 Toes to Bar
*Time recorded

Level One (Day 3)

Skill
Frankenstein Squats
Waiters’ Bend

WOD
A1. Back Squats x5x3 @32×1  rest :30
A2. Seated DB Ext. Rotation x10-12×3  rest 1:00
B1. DB Press x6-8×3 rest 1:00
B2. RDLs x4-6×3 @4111  rest 1:00
C. Ab exercise of choice x30 reps

All worthwhile men have good thoughts, good ideas and good intentions, but precious few of them ever translate those into action. -John Hancock Field

Sleep Plan
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Announcements:
– The next round of Oly Classes starts TODAY with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.
– August 7th is LADIES DAY at House Wine at 5pm.

Level Two

Skill
Build to a heavy 2 rep Clean to Thruster (not 2 RM) in 20 minutes
*Post weights to comments

WOD
Quarter Gone Bad
5 Rounds for total reps of:
:15 Thrusters (135lbs, 95lbs)
:45 Rest
:15 Weighted Pull-ups (50lbs, 35lbs)
:45 Rest
:15 Burpees
:45 Rest
*Total reps recorded

Level One (Day 2)

Skill
Strict Chin-up (Progressions)

WOD
300 M Run
10 Step-ups/Leg
20 Flutter Kicks
200 M Run
10 Step-ups/Leg
20 Flutter Kicks
100 M Run
10 Step-ups/Leg
20 Flutter Kicks
*Time Recorded

We must be willing to let go of the life we have planned, so as to have the life that is waiting for us. -E. M. Forster

You better pack a lunch
*Post thoughts to comments

Announcements:
– The next round of Oly Classes starts tomorrow, August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.
– August 7th is LADIES DAY at House Wine at 5pm.

Look at that PR board for July!!  Keep it up!

Level Two

Make-up/Skill Day

Strength WOD:
A. Back Squat x5x5 (Focus on Depth) @75-80%  rest 2:00
B1. Snatch Lift-off + Snatch DL x3+2×4  rest :90
B2. Push-ups x10-12×3  rest:90
C. Weighted Chin-ups x6-8×3  rest :30
D1. Tic Tac x10/side x2  rest :30
D2. Two Arm Bent Over Trap 3 Raise x15x2  rest :30

Level One (Day 2)

Skill
Strict Chin-up (Progressions)

WOD
300 M Run
10 Step-ups/Leg
20 Flutter Kicks
200 M Run
10 Step-ups/Leg
20 Flutter Kicks
100 M Run
10 Step-ups/Leg
20 Flutter Kicks
*Time Recorded

If music be the food of love, play on. -William Shakespeare

Squatting an expression of health
*post thoughts to comments

Announcements:
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.
– August 7th is LADIES DAY at House Wine at 5pm.

CFA daycare!

Level Two

Skill
Press 5-5-3-3-3
Rest 2:00-3:00 b/t sets
*Note and post final weight to comments

WOD
In teams of 2
4 Rounds
7 Goblet Squats (50lbs, 35lbs)
7 Ring Rows
300 M Run
*Team Time Posted

Level One (Day 1)

Skill
Squats
Hollow Position
Push-ups

WOD
5-7 Minute AMRAP
100 M Run
5 Push-ups
100 M Run
5 Squats
*Record Total Rounds

Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success.  -Dale Carnegie

Da Price is Right

Announcements:
– TODAY our morning Level One Class will be canceled due to coaches flying back from the CrossFit Games in CA.  The morning classes on Monday will be All Levels Classes, so feel free to sign up for any of the morning classes. 
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Our very own, Darlene Price, seconds before finishing first place in the last workout of the 2011 CrossFit Games!!  This workout moved her from 4th place all the way into the 2nd place spot!  She is officially the 2nd Fittest Woman in the World in the 55-60 division!!!  Go Darlene!

In Honor of our very own CrossFit Games 2011 Competitor, Darlene Price, we will be doing the same workout she did yesterday in our in Cali today!  Her official time: 6:36

“Solidarity”
21 Overhead Squats
21 Hand-release Push-ups
150 yard Shuttle Run
15 Overhead Squats
15 Hand-release Push-ups
100 yard Shuttle Run
9 Overhead Squats
9 Hand-release Push-ups
50 yard Shuttle Run
*2-3 person teams
*One person works at each station and cannot pass the person in front of them
*There can be multiple bars per team
*All team members will complete all reps

Announcements:
– Monday, August 1st, our morning Level One Class will be canceled due to coaches flying back from the CrossFit Games in CA.  The morning classes on Monday will be All Levels Classes, so feel free to sign up for any of the morning classes. 
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Skill
Clean Review

then…

20 Minute AMRAP
400 M Run
4 Cleans
6 CTB Pull-ups
8 Touch and Go Deadlifts (Clean Weight)
10 Medball Anchored Sit-ups (20lbs, 10lbs)
*Total Rounds Recorded

Scaling for Cleans:
Men
275+: 185
245-274: 165
225-244: 145
205-225: 135
165-204: 115
135-164: 95
95-134: 75
95-:65

Women
175+: 115
155-174: 105
135-154: 95
115-134: 80
95-114: 75
85-94: 65
75-84: 45
75-:35

Do not seek to follow in the footsteps of the wise. Seek what they sought. -Matsuo Basho

Watch Darlene live here at 10:40 AM and 4:20 PM (Central) #dapriceisright

Announcements:
– Monday, August 1st, our morning Level One Class will be canceled due to coaches flying back from the CrossFit Games in CA.  The morning classes on Monday will be All Levels Classes, so feel free to sign up for any of the morning classes. 
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

We are all cheering you on from the ATX this weekend, Darlene!!

Level Two

A1. Row @60% x250 M x4  (Focus on perfect stroke)  Rest :30
A2. Unbroken Double Unders 35-30-25-20 (3 attempts each set) Rest :30
A3. Handstand Push-ups x10-15×4  (Scale to seated DB press if needed)  Rest :30
B1. Russian KB Swing x12-15×3  Rest :30
B2. Band Pull-through x6-8×3  Rest :30
B3. L-Sit Hold :20-:40×3  Rest :30

Level One (Day 11)

Skill
Handstand
Toes to Bar
Jump Rope

WOD
10 Minute AMRAP
5 Toes to Bar
5 Box Jumps (Step Down)
5 Push-ups
20 Singles

For they conquer who believe they can. -John Dryden

Time in the sun
*Post thoughts to comments

Announcements:
– Monday, August 1st, our morning Level One Class will be canceled due to coaches flying back from the CrossFit Games in CA.  The morning classes on Monday will be All Levels Classes, so feel free to sign up for any of the morning classes. 
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Level Two

Make-up Day

or

Strength WO:
A1. Split Squats x6-8×3 @30×0  rest :90
A2. Strict Chin-up x10-12×3 @20×0  rest :90
B1.  DB Bench Press x6-8×3 @30×0  rest :60
B2.  DB Ext. Rot. x10-12×3 @30×0  rest :60
C1.  Snatch Grip RDL x6-8×3 @4111  rest :30
C2.  Powell Raises x10-12×3 @30×0  rest :30
C3.  Partner Glute Ham Raises x6-8×3  rest :30

Level One (Day 11)

Skill
Handstand
Toes to Bar
Jump Rope

WOD
10 Minute AMRAP
5 Toes to Bar
5 Box Jumps (Step Down)
5 Push-ups
20 Singles

Never desert your own line of talent.  Be what nature intended you for, and you will succeed. – Greer Garson

Strength training superior for body comp
*Post thoughts to comments

Announcements
– Happy Hour is next TONIGHT at 7:00pm at Red’s Porch on South Lamar.
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Mikey rockin a push-up man in Seattle!

Level Two

Skill Work
Snatch Progression

then…

A. Snatch x2x3  Rest 2:00
(Build up and take 3 doubles at a challenging but not max weight)
B1. Ring Dips or Push-ups x10-12×3  Rest :30
(Strict for as long as possible.  Kip if needed to finish set, scale up by starting each set with 2-4 muschle-ups then finish to rep ranges with dips)
B2. Hollow Rocks or Holds :30 x3  Rest :30
B3. Frankenstein Squat x6-8×3 @4022  Rest :30
C1. Supermans x6-8×3 @4022  Rest :10
C2. Tic Tacs :60 x3  Rest :10
C3. Side Plank Holds :30/side  Rest :30

Level One (Day 10)

Skill
Jerk

WOD
3x 500M Row
Rest 5:00
*Jerk skill practice during rest

There are no shortcuts in evolution. -Louis D. Brandeis

Bad Moods
*Post thoughts to comments

Announcements
– Happy Hour is next Tuesday, July 26th at 7:00pm at Red’s Porch on South Lamar.
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Congrats to Stephen “Turk” DePizzo and Jennifer “Pinkie” LaTouf on their engagement!!!