Workout of the Day

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Monster walks red line to red line x10

5 Rounds
5 Overhead Squats (135lbs, 95lbs)
10 Toes to Bar
15 DB Hang Cleans (35lbs, 20lbs)
20 Double Unders
*Two person teams
**One person works at a time

Announcements:
– Muddy Buddy is today and tomorrow, May 14-15th.  If you are interested in participating, sign up here!!
– Ladies’ Night TONIGHT at 5:30pm at El Chile.  We will be starting at El Chile and then heading across the street to Roller Derby!! Here is more information.
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Congrats to Stacey and Leigh for taking 3rd place last Saturday in the Woodward Women’s Throwdown!

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Monster Walks Red Line to Redline 1o times

4 Rounds
5:00 50-60% Effort Run (Focus on POSE mechanics)
1:00 Row for Calories
1:00 Kipping Pull-ups (Try to stay on the bar the entire time)
1:00 Russian Step-ups
1:00 DB Push Press (35lbs, 20lbs)
1:00 Single Leg Jump Rope Skill

Much effort, much prosperity. -Euripides

Talking yourself back into the game
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Announcements:
– Muddy Buddy is tomorrow and Sunday, May 14-15th.  If you are interested in participating, sign up here!!
– Ladies’ Night tomorrow night at 5:30pm at El Chile.  We will be starting at El Chile and then heading across the street to Roller Derby!! Here is more information.
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

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Monster Walks Red Line to Redline 1o times

20 Minutes on the Minute
1-3 Ring Dips
6 Pistols or Air squats

then…

5 Rounds
5 Muscle Snatches
5 Unbroken Box Jumps
5 Heavy American Swings
*Not for time
*Box Jump Height and KB Weight recorded

The truest characters of ignorance are vanity and pride and arrogance. -Samuel Butler

30 Days at a time
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Announcements:
– Chad starts a new round of O-Lifting classes TODAY!!  Sign up here.
– Muddy Buddy is coming up on May 14-15th.  If you are interested in participating, sign up here!!
– Ladies’ Night Saturday May 14th at 5:30pm at El Chile.  We will be starting at El Chile and then heading across the street to Roller Derby!! Here is more information.
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

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5 Rounds
Press+Push Press+Jerk 2+2+1
Rest :30
5/ side Walking Lunges
Rest 2:00

then…

Quarter Gone Bad
5 Rounds for total reps of:
:15 Thrusters (135lbs, 95lbs)
:45 Rest
:15 Weighted Pull-ups (50lbs, 20lbs)
:45 Rest
:15 Burpees
:45 Rest

The way to know life is to love many things. -Vincent Van Gogh

Abstainer or Moderator
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Announcements:
– Chad starts a new round of O-Lifting classes TOMORROW, May 12th!!  Sign up here.
– Muddy Buddy is coming up on May 14-15th.  If you are interested in participating, sign up here!!
– Ladies’ Night Saturday May 14th at 5:30pm at El Chile.  We will be starting at El Chile and then heading across the street to Roller Derby!! Here is more information.
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Buy In/Cash Out
Monster Walks Red Line to Redline 1o times

Make-up/Strength/Skill Day

Skill Workout
“Flight Simulator” for time
5 UB Double Unders
10 UB Double Unders
15 UB Double Unders
20 UB Double Unders
25 UB Double Unders
30 UB Double Unders
35 UB Double Unders
40 UB Double Unders
45 UB Double Unders
50 UB Double Unders
45 UB Double Unders
35 UB Double Unders
30 UB Double Unders
25 UB Double Unders
20 UB Double Unders
15 UB Double Unders
10 UB Double Unders
5 UB Double Unders
*post times to comments
*you MUST stop between sets
*you CANNOT skip singles between sets
*if you need to work on single jumps, sub single jumps

Strength Workout
A. Lift Offs x5x4 @3023 (60-70%)
B. DB Overhead Press x6-8×3
C1. Powell Raises x6-8×3 @3010
C2. DB Ext. Rot. x6-8×3 @3010
C3. Trap 3 Raise x6-8×3 @3010

Perfection itself is imperfection. -Vladimir Horowitz

Thoughts after near death
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Announcements:
– Chad starts a new round of O-lifting classes this Thursday, May 12th!  Sign up here.
– Muddy Buddy is coming up on May 14-15th.  If you are interested in participating, sign up here!!
– Ladies’ Night Saturday May 14th at 5:30pm at El Chile.  We will be starting at El Chile and then heading across the street to Roller Derby!! Here is more information.
-Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Buy In/Cash Out

Step-ups/Leg (Heavy)
3-3-3-3-3

then…

4 Rounds
:45 Row @ 90% (for Watts)
1:15 Rest
:45 5 Clean to Overhead @ 70-75%
1:15 Rest
:45 Double Unders
1:15 Rest

Nothing recedes like success. -Walter Winchell

Stress Relievers
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Announcements:
– Chad starts a new round of O-lifting classes this Thurday, May 12th!!  Sign up here.
– Ladies’ Night Saturday May 14th at 5:30pm at El Chile.  We will be starting at El Chile and then heading across the street to Roller Derby!! Here is more information.
– Muddy Buddy is coming up on May 14-15th.  If you are interested in participating, sign up here!!
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Buy In/Cash Out
:60 Hollow Hold or Rocks

5 Round
21 Deadlifts @ 225, 135
18 Burpees
15 Strict Pull-ups (not chin-ups)
200 Meter Run
*3-4 person teams
*One person works at a time on exercises
*everyone runs together
*Team time recorded

Announcements:
– Muddy Buddy is coming up on May 14-15th.  If you are interested in participating, sign up here!!
– Murph Day 2011 is here!

Buy In/Cash Out
:60 Hollow Hold or Rock

4 Rounds
800M Run @ 85%
10 Ring Dips
15 Russian Swings (24K, 16K)
20 Wall Balls (20 lb, 15 lb)
*Time Recorded
*Higher effort on the run, recovery effort on the movements

You’re a good man, Charlie Brown. -Charles Schulz

Injuries and the circus
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Announcements:
– Muddy Buddy is coming up on May 14-15th.  If you are interested in participating, sign up here!!
– Murph Day 2011 is here!

Buy In/Cash Out
:60 Hollow Hold or Rock

A1. DB Power Jerks x5x5 Rest :10 (Hold for 2 seconds at the top)
A2. Speed Ladder (2 feet hop, 2 feet run, 2 feet lateral) Rest 1:00
B1. :40 Handstand Hold or Push-up (@20×3 hardest scale possible) Rest :30
B2. 5-15 Strict KTE :30 Rest
C1. Unbroken Double Under Ladder 10-20-30-40-50 (you get 3 attempts at each set, if you succeed, move to the next volume) x5 Rest :30
C2. 5-15 Kipping Pulll-ups x5 Rest :30
*Post Pull-up Volume, KTE volume and best UB Double Under

Ambition can creep as well as soar. -Edmund Burke

Food Baggage
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Announcements:
– Another round of Olympic Lifting Classes starts TODAY with Chad Vaughn.  Sign up Here
– Muddy Buddy is coming up on May 14-15th.  If you are interested in participating, sign up here!!
– Murph Day 2011 is here!

Buy In/Cash Out
:60 Hollow Hold or Rock

20 Minutes
Find 1 RM CGBP @3010
*Weight recorded

or

20 Minutes
Find 1 RM Power Clean
*Weight recorded

then…

Tabata Mash-up
Burpees
Lunges (in place not walking)
Abmat Sit-ups
*Total Reps Recorded

The secret of concentration is the secret of self-discovery.  You reach inside yourself to discover your personal resources, and what it takes to match them to the challenge. – Arnold Palmer

Living a life of No Regrets
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Announcements:
-Another round of Olympic Lifting Classes starts this Thurday with Chad Vaughn.  Sign up Here
– Murph Day 2011 is here!