WOD:

AMRAP 26 min of:

• 9 Deadlift (155/85)
• 3 Squat Clean
• 8 Toes-to-bar
• 4 Muscle-ups

Happy Birthday Lane!

knee box jump

note the damage to the box!!!  this must be where it all began.

REMINDER:  September membership fees are due

Four rounds for time of:

• 30 Double-Unders (5:1)
• 20 Kettlebell Swings (53/35)
• 10 Box Jumps (30/24)
• Run 200m

THE TACTICAL CROSSFITTER

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute...continue as long as you are able.

Use as many sets each minute as needed.

then...

Max squats in 2 minutes

Max push-ups in 2 minutes (hand off the ground)

This video is a little on the long side, 9+ min, but worth the time.

Back Squat:

3-3-3-3-3

Core: 50 weighted sit-ups

With an empty barbell (45/33)

21-15-9 of:

• Turkish Get-ups, alternating arms
• Sotts press

Turkish-Get up video
Sotts Press video (wmv) (mov)

***We're going to be doing something a little differently this week.  Between today and Saturday, I'd like everyone to complete a 5k row.  This can be done at anytime during the week.  You can come in a little early and do one, stay late and row while another class is working out, whenever you can find the time.  If you'd like to try and come in at lunch or sometime in the morning, let me know and we can work something out.***

Looks like we've all been wasting our time. 

2 rounds for time of:

• 500m Row
• 30 Wall-balls
• 50 Double Unders

Here are a few pics of some of the guys that took part in our GHS Strength and Conditioning program this summer.  3-2-1 go.

 
Blaine Clay

 
Sheldon May

David Guinn

"Gentlemen, the hopes and dreams of an entire town are riding on your shoulders."

For Time:

• 400m Run
• 21 Push-press (115/75)
• 400m Run
• 18 Push-press
• 400m Run
• 15 Push-press
• 400m Run
• 12 Push-press

If I hear one more person tell me they "can't" do CrossFit I'm gonna lose it.
Kyle Maynard

We'll be doing something similar to the CF main site today.  Those that are accomplished at muscle-ups, will do the "Test 3."  Tabata squats for 4 minutes, then max reps muscle-ups in 4 minutes.  Those without muscle-ups will also do the tabata squats, and then we'll go from there. 

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals.  Begin time for the muscle-ups immediately ater the last 10 second rest interval.  Test score equals Tabata score multiplied by the number of muscle-ups completed.

I thought some of you who keep having problems with your hands might benefit from this.

Read:

Skinny, Muscle and True Health
Crystal Nelson of CrossFit Central

Tie a five-pound plate to hang 18" above your reach.  (if we can't find a good way to hang the targets we'll sitck some tape on the wall and do wall-touch jumps...we'd be missing a little of the accuracy compnoent of the wod but it'll work)

5 rounds for time of:

• 50 Jump and touch
• 40 Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

We'll scale the rounds as needed

for reasons unknown to me, women are inherently better movers when it comes to the oly lifts...nice work Ash

looks like Lane was trying to combine two WODs...jump 18" off the ground while doing a 75# squat snatch

3 Rounds for time of:

• 30 Wallball Shots (20/14)
• 30 Squat Snatches (75/45) *barbell must start below the knee*

Shanna is gonig to be starting another Advocare 10 day cleanse on August 31.  For more info, contact Shanna at shanna@crossfitveritas.com

Good luck and God bless to all our teachers out there!!!

nice back position...especially for someone with a bad back that can't squat