Weighted pullup 1-1-1-1-1-1-1
Or Kipping pullup- spend 10-15 minutes developing the kip if it’s not solid yet, then
“Death By Thruster”
With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute… continuing as long as you are able.
Use as many sets each minute as needed. 65 lbs for men, 45 for ladies. Work on speed!
Post number of minutes completed to comments.
Diane learning the snatch!
If anybody needs Weightlifting Shoes, stylish straps or anything weightlifting related - check out Danny’s SixForSixAthletics.com
(Women’s WL shoes - subtract 1.5 out of men’s size - 8 womens is 6.5 mens)
“Nancy”
Five rounds for time
400 m Run
15 Overhead squats - 95 lbs men, 65 women.
Dave enjoying the outdoors during “Filthy Fifty”
Daily Read: It’s now really hot out and the workouts are grueling and fun as usual.
Don’t try to be a SuperHero and crush the WOD’s with little to no food in your stomach.
Eat 2-3 hours before training. If you come in and haven’t eaten (forgot, got too busy or for any other reason) - let us know, we’ll hook you up.
CrossFit is about improvement and progress, not throwing up in the bushes (although we all know it’s not a rare thing).
Treat food like medicine - it’ll cure your pains, aches, soreness, headaches and etc. All you have to do is pick the right medicine (Paleo) in proper amounts (Zone) and use daily as prescribed. Like medicine.
The Crew. Thank to everyone for coming out, competing and helping. Awesome times! More photos
Daily Read
The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge while an ordinary man takes everything either as a blessing or a curse.
Carlos Casteneda
You must have all seen “The Karate Kid” by now. Think about Daniel-san. Mr. Miyagi made him do ridiculous things like wax his cars when he was supposed to be teaching him Karate (remember: “wax on, wax off!”) It seemed totally unrelated to the task at hand and downright unfair, but Daniel-san obliged. Finally it was revealed to him that these tasks were part of his training.
Does all that exertion on the elliptical machine make you nauseous? Have you ever been convinced that if you spend even one more minute on the treadmill, you will actually die? Maybe it’s not all in your head.
A few people are actually allergic to exercise, and in very rare cases, a sweaty workout could be enough to kill them.
Exercise-induced anaphylaxis is a fairly rare condition which can cause hives, fainting, vomiting and difficulty breathing during a workout, and the symptoms can last up to four hours after it(that sounds awfully familiar doesn’t it? - Leo). In some cases, it can be triggered by certain foods eaten before exercise, like peanuts, shellfish, eggs or even, in two reported cases, celery. But this isn’t just your average food allergy, an expert explains.
Keep reading
I. CrossFit
Deadlift 5-5-5-5-5
Bonus:
7 Rounds
7 KB swings - heavy
7 GHD situps
“Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice.“
Mark Rippetoe
II. Weightlifting class @ 7 pm with Danny Camargo.
Workout will be announced right before the class.
Carlos working on shoulder stand and press to handstand
Zack and Angel from 104.1 FM suffering. You wouldn’t believe how many times I heard - “I hate you” from them guys. Or would you?
Self Defense at the ATM (video): ATM Strategy, Tony Blauer …[wmv][mov] Excellent video!
So far advertisers and news media have concentrated on the supposed danger from high levels of blood cholesterol. The dangers of low blood cholesterol levels have largely been ignored.
Keep reading
Daily Read - Jim Bathurst’s BeastSkills.com World-Class Fitness in 100 Words: (from CrossFit.com)
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Learn and practice a new skill - elbow lever, free standing handstand, rolls etc. BeastSkills.com is a great place to start learning it.
CrossFit
How many rounds in 20 minutes of
20 Lunges
15 GHD situps
10 HSPU
5 Muscle Ups
Weightlifting
1. Clean Warmup
2. Power clean - max single
3. Power clean 80% x1 x10 sets on the minute
4. Metcon - sprint, sled drag and various carries.
Mike K and Deb after Monique’s “Birthday Surprise” workout.
