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Wednesday – “You have to dream before your dreams can come true.” A. P. J. Abdul Kalam

April 23, 2014
CF1
Double Under technique
 
3 rounds (15 min cap)
20 burpees
20 MB OHS (elbows locked)
20 Dbl U’s
 
CF2
7 rounds:
a) x 1 bottoms up KB TGU
b) x 2 superman walkout plank
 
5 x 2 BN press seated on a box.  Use a challenging weight, RI: 2 min
 
20 min AMRAP
5 tire flips
10 K2E’s
20 alt KB SDHP’s (that’s a 1 arm movement)
 
 

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Team Grumpy Jill at Regionals!

April 22, 2014

front

Come cheer on your favorite coach Jill in style, with your very own Team Jill t-shirt!  Regionals will be here in San Antonio at the Freeman Coliseum on May 23-25. Click here for more details on sizing and placing an order (men’s and women’s styles available). Your shirt will either be sent to you directly, or you can pick it up from the gym before Regionals. There are only a few more days to order, so do it now! Talk to Ryan if you have any questions.

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Tuesday – “If I had to live my life again, I’d make the same mistakes, only sooner.” Tallulah Bankhead

April 22, 2014
CF1
1a 1b 1c
 
Pistol Progressions
 
10 min AMRAP
10 KB snatches (5 ea. arm)
15 push-ups
 
CF2
2a 2b 2c
 
20 min AMRAP
11 C2B’s
2 Deadlifts 315/225
10 HSPU’s
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WOD for a Cause

April 21, 2014

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We’d love for you to join us this Saturday, April 26 for a WOD to help raise funds for the Central Post Gym on Fort Sam.  Registration will begin at 7:30am, with participants being placed into heats (first heat starts at 8:30am) that will go every 20-25 minutes.  You can sign up ahead of time on MBO or on the morning of the event.  No class will be deducted from your account, but we are asking for a $10-$20 donation with all proceeds going towards the purchase of equipment for the Central Post Gym.  This event is open to everyone, with a scaled option available for our CrossFit 1 friends.  Please feel free to share this information with any friends and family who would like to participate!

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Monday – “Every action of your life touches on some chord that will vibrate in eternity.” Edwin Hubbel Chapin

April 21, 2014
CF1
1a 1b 1c
 
Squat Clean technique + sets of 2-2-2-2-2
 
Max reps in 12 min of:
10 box jumps
3 cleans 115/85 (or scale as needed)
 
CF2
2a 2b 2c
 
15 min to find a max push jerk to a heavy single
 
Team’s of 3
for time:
Flip a tire to the end of the parking lot and back
…then in a round robin fashion do 99 burpee box jumps (1 box per team)
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Saturday – “The symbolic language of the crucifixion is the death of the old paradigm; resurrection is a leap into a whole new way of thinking.” Deepak Chopra

April 19, 2014

Remember we are closed Sunday for Easter!

 1a 1b 1c
CF1
4 rounds
500m/400w row
25m/18w push-ups
rest 2 min between rounds
 2a 2b 2c
CF2
For time:
50 box jumps 24/20, then…
 
10.9.8.7.6.5.4.3.2.1 of
power snatches 115/75
clapping push-ups
 
finish with 50 Dbl U’s
 
A Short Step to Food Label Literacy

When we teach 8- and 9-year-olds to be Nutrition Detectives, they can teach their parents.

picture of a food label with notes for each section

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Friday – “People respond when you tell them there is a great future in front of you, you can leave your past behind.” Joel Osteen

April 18, 2014
CF1
For time: (20 min cap)
800m run
5 rounds of:
4 power cleans (choose a challenging weight that your skill level can control)
9 V-Ups
14 Box Jumps
Finish with a 400m run
 2a 2b 2c
CF2
5 rounds of a front squat complex
 
5 rounds of a clean complex
 
This was a close pick as I think Louis Nix is a little more NFL ready, but Aaron Donald has more versatility as a pass rusher.  And I love that he pulled a Suh and tackled 2 guys at one time!

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Thursday – “Better be wise by the misfortunes of others than by your own.” Aesop

April 17, 2014
CF1
1a 1b 1c
Back squat 10, 8, 6, 4, 2.  Rest 2 min between sets
start @ 50% of estimated max, add weight each set
 
4 rounds, 3 min on 1 min off:
 
12 DB step ups (held in rack position 24/15)
8 HR push-ups
6 pull-ups
4 plate pick ups 45/25
2 broad jumps (6′ target)
 
CF2
2a 2b 2c
30-27-24-21-18-15-12-9-6-3
one leg push-ups (thighs off the ground!)
WBS 20/14
:45 of work, :15 of rest until complete
 
Here’s my next NFL draft pick!  I like super athletic players.  Big guys that can stretch and twist like a cat to snag any ball, and then cut and fake to out sprint a DB.  This will be the next Tony Gonzalez.
 


 

 

 

 

 
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