Workout of the Day

All Levels
For Time:
250m Row
10 Box Jumps

Rest 5 min

For time:
1-2-3-4-5-6-7-8
KB Swings (24K, 16K)
Push ups
V- ups

Rest 5 min

For Time:
300m Run
10 Box Jumps
*Record time for each workout

“Adversity causes some men to break, and others to break records.” -Unknown

Thank you to our Ninja Warrior, Nicholas, for the awesome poster he made!! Great work, Nicholas!

Performance – Week 7 of 8 – Power / Lactate Endurance Week
A. Front Squat x1x4@RPE 9  Rest 3:00
B. WTD Chin up x1x4@RPE 9 Rest 2:00
*RPE 9 = Last rep is tough, but still 1 rep left in the tank.
C. Horizontal Pull ups x8x3 Rest :90
D. DB Death March 3x Red line to Red line w/ 90 sec rest

Foundations
Strength
A. Back  Squat  x3-5×5 @ 30X0
B. DL x3x5
C1. Press x2-3×4
C2. Ring Rows  x1-3×4
*Back Squat, Deadlift, Press Weight recorded board and test out sheet

8 Primal Mantra 
*Post thoughts to comments

“Optimism and pessimism are infectious and they spread more rapidly from the head downward than in any other direction.”
– Dwight D Eisenhower

YFP athletes getting their kip on!

Performance – Week 7 of 8 – Power / Lactate Endurance Week
1 Power Clean + 2 Push Press x 5  Rest 2:00
*Add weight each set
*Record Weight

Broken Set Mile
4 Rounds
400m Run
1 min rest
*Record Total Work Time

Foundations
Skill
Kip Pull-ups

A.
EMOM alternating for 16:00
Odd: 2-4 Kip/Jump Pull-ups
Even: 2-4 Goblet Squats
B.
4 Rounds (Partner Workout)
250 M Row
10 Push-ups

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” -Vince Lombardi quotes

CrossFit Classics is this Friday at CF Central Downtown. We’ll see y’all there!

Performance – Week 7 of 8 – Power / Lactate Endurance Week
A.
20:00 Skill Work
Pistols
Kip Pull up
B.
12 min AMRAP
50 Back Squats 115#,85#
40 Dips
30 Front Squats 95#, 65#
20 Push Ups
10 OH Squats 45#, 35#
5 HSPU
*Record Total Reps out of 155 Total
*Men – Bar + 25’s and 10’s, Women – Bar + 15’s and 10’s

Foundations
Skill
Hip Cleans

A1. Hip Clean + Press x3x5
*Any press variation acceptable
A2. RDL x4x5
B.
10:00 AMRAP
5 Ring Rows
5 DB Push Press
5 Reverse Lunges
200 M Run

Plate Shoulder Series
C1. Bentover Ys x10x2 rest :10
C2. Bentover Ts x10x2 rest :10
C3. Bentover Ls w/ X x10x2 rest :10
*2.5-10 lbs plates for all exercises

“Strength doesn’t come from what you can do. It comes from overcoming the things you couldn’t.” – Rikki Rogers

The Athlete Open 2013 Is Right Around The Corner

Performance – Week 7 of 8 Power / Lactate Endurance Week
A.
EMOM for 10:00
1 Power Snatch @75%
10 DU

B.
6 Rounds
Row 150m@95%
8 Burpees AFAP
2 min Rest
*Record time

Foundations
Skill
Wall Balls

A1. Strict Pull-ups x3x5
A2. Wall Balls x6x5
B. 1 Mile Time Trial
C.
2 Rounds
:90 Front Planks
10 Single Leg Hip Extensions /leg

Exercise turns on the good stuff 

“Good players inspire themselves. Great players inspire others.” – Unknown

The ageless wonder at it again!

Performance – Week 6 of 8 Power / Lactate Endurance
Partner WOD (Teams of 2)  Obstacle Course
2 Rounds
100m MB Relay over Barrier
20 Partner Alternating Deadlift total (Games Standard) 3 Burpee Penalty per no rep
15 Pull ups for each partner
50 Partner Alternating Wall Ball (3 burpee Penalty per drop ball)
Rest will be built in with Heats (approx. 6-10 mins)
*Record fastest round
*MB Relay over barriers. Cone off Front Parking lot. 3 Lanes, 3 barriers made by 3 boxes across. 1 Partner performs down and back at a time. MB has to touch 50m line. Athletes have to have at least one hand on the box as they clear the barriers.
*Bars  are set for Deadlift before heats begin. Games Standard= hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
*Pull ups, each partner working at the same time
*Partner Alternating Wall Ball = Partners switch in and out without dropping ball

 “Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind.” -Bruce Lee

All Levels
10 min Dynamic Warm up
10 min DU Skill Work

6 Rounds of
250m Row @95%
20 DU
Rest 2:00
*Record Fastest Row and Speed Difference (in Secs) from Fastest to slowest split
*Ex:1:00, +10 secs

8 Ridiculous Nutrition Myths Debunked
*Post thoughts to comments

“Learn to smile at every situation.  See it as an opportunity to prove your strength and ability.”  ~Joe Brown

Friday!!

Performance – Week 6 of 8 Power / Lactate Endurance Week
A. Thruster x2x5@RPE 8 Rest 2:00
*Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left
B. WTD Chin up x1x6@RPE 8-9 Rest :90
C. T’s x5x3 30X3 Rest 1:00
D. DB Lunge Good Mornings x6/ea legx2 :90

Foundations
Skill
Handstand

20:00 AMRAP
500 M Row
6 KB Swings
:30 Handstand Hold or 1-3 HSPU
*Rounds recorded

“Persistence can change failure into extraordinary achievement.” – Matt Biondi

Performance – Week 6 of 8 Power / Lactate Endurance Week
A. Hip Snatch+Hang Snatch x1+1×7@ Work up weight Rest 90 secs
*Record Weight

4 Rounds For Quality
400m Run @75%
1 min DeadBug
200m Agility (50m Side Shuffle R, 50m Side Shuffle L, 50m Cross over R, 50m Crossover L)

Foundations
A. DB/KB Front Squat x3-5×5
B. DL x1-3 x5
C1. Front/Side Planks x :90 / position x5 (Alternate each set)
C2. Weighted Pull-ups x1-3×5
*Deadlift Weight recorded board and test out sheet

Why Fat Is GREAT For You: Seven Tips For Eating Fat So You Lose Fat
*Post thoughts to comments

“Be decisive. A wrong decision is generally less disastrous than indecision.” – Bernhard Langer