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Tuesday – “Any time not spent on love is wasted.” Torquato Tasso

November 25, 2014
Mobility for Thruster
Thruster 1-1-1-1-1-1-1
*take these from a rack and increase in weight every set
**if you are new to this movement or your spine crumples in the bottom position, work with a weight you can control, and focus on technique
20 min AMRAP
50 WBS
150 single unders
40 box jumps (step down)
40 V-Ups or Toes as high as possible from a hang
30 pull-ups (1 band only)
30 bar over burpees
20 cleans
20 jerks (same # as clean)
10 snatches (same # as jerks)
2 x 10 ring dips (1 band)
*these are done as 2 unbroken sets
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50 WBS 20/14
50 Dbl U’s
40 box jumps 24/20
40 T2B
30 C2B’s
30 bar over burpees
20 Power Cleans (145/100)
20 jerks (same # as clean)
10 snatches (same # as jerks)
10 Muscle Ups or jumping into a MU + 2 dips

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Thanksgiving Schedule

November 24, 2014

turkey weights

Please note that we are running a limited schedule this week due to the Thanksgiving holiday.  On Thanksgiving, we will have an All-Levels class at 8:30am and 9:30am.  On Friday the 28th, we will have ONE All-Levels class at 9:30am.  There will be no open gym on Thursday or Friday.  Sign up early for these classes–they fill up quickly!

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Monday – ” Lose an hour in the morning, and you will spend all day looking for it.” Richard Whately

November 24, 2014
Inverse Tabata
:10 of work, :20 of rest
Inverse Tabata Strict Press
Inverse Tabata Back Squat
Inverse Tabata Deadlift
*in that order
**choose a # you can do with a partner but it should be challenging.  Spot each other through tough reps
***3 minutes rest between movements
****Use the 3 minutes to prepare for your next movement but know in advance what weights you’d like to shoot for
*****Your goal is to get 2-3 reps each set
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The Beauty of Lifting Heavy Weights

Forget everything you know about weight lifting—and prepared to be seriously inspired

Stas Perov/
“Why wouldn’t women want to lift weights?!” says Nadine Steklenski as she racks her barbell and backs out of the power cage. The 40-year-old director of design for Target Corporate in Minneapolis has just set a personal record (PR) of 123 pounds, and she is amped. 
Her workout partner, fellow design executive Alexis Kantor, smiles and gives her a high five. Kantor had just set a deadlift PR of 270 pounds the week prior, and it’s her turn to squat next. Neither woman is moving the kind of itty-bitty weights often boasted as the best way to a leaner, sleeker body, but that’s exactly the result they’re getting. “So far I’ve lost about 25 pounds and enough inches to have a wedding dress that’s two sizes too big — and I bought it recently,” says 40-year-old Kantor. “It’s been fun to go down in sizes and find favorites in my closet that fit again, and fit even better.” Steklenski chimes in that a friend recently stopped her in the middle of a story she was telling to comment admiringly on her newly sculpted arms.
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Sunday – “Success is a lousy teacher. It seduces smart people into thinking they can’t lose.” Bill Gates

November 23, 2014
All Levels
Teams of 2 complete 10 rounds each:
7 T2B (or 15 UB V-Ups)
6 Squat Cleans
*partner hands from a bar
**for every time the partner comes off the var before the round is complete, each will complete 3 burpees at the end of that round.
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
Enlarge image
U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.
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Saturday – “Global warming is not a conqueror to kneel before – but a challenge to rise to. A challenge we must rise to.” Joe Lieberman

November 22, 2014
5 rounds of:
1a) Handstand holds (chest facing wall)
1b) 5-10 Toes thru rings (or 5 V-Ups with a :05 pause at peak)
rest 2 min
Partnered WOD
5 rounds each
5 shoot thru’s w/push-up
20 lateral hops over a hurdle
2 wall walks (nose to wall or as close as you feel comfortable)

Injury and Opportunity

By Bill Starr
Smart athletes look at injuries as a chance to put in some extra work on the healthy parts of the body.
Anyone who trains seriously for any length of time is going to sustain an injury. This is simply a law of nature and no one, as of yet, has found a way to avoid it.
Even those who do fitness routines and use light weight for higher reps still get dings somewhere along the way. Then there are those injuries that occur outside the weight room: hurting a shoulder when chopping down a tree that had fallen across a driveway, tweaking something while helping a friend move some extremely heavy furniture up three flights of twisting stairs, etc. Injuries are a part of life.
What really amazes me is that more people don’t get hurt while lifting weights. They don’t bother to warm up at all before doing their workouts, overtrain their upper bodies to the extreme, never bother stretching after a session, and do many exercises using very sloppy form. But sooner or later, this neglect of the more important aspects of strength training and bodybuilding catches up with them and they have to deal with an injury.
If this sounds as if I’m a doomsayer, I’m not. I’m an advocate of training throughout a lifetime. I’m simply stating a hard and fast truism. Train diligently and you’re going to get hurt. The key to being able to continue to train is the ability to deal with any injuries that occur along the way. And unless the injury is a serious one that requires the attention of a medical specialist, I believe the burden of healing that injury falls on the individual himself.
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Friday – ” A successful marriage requires falling in love many times, always with the same person.” Mignon McLaughlin

November 21, 2014
10 minutes to find a working back squat weight
Back Squat 5 x 5
RI: 2:30
20 min AMRAP
10 push press (CF2 95/63)
10 KBS (CF2 24/16)
10 Box Jumps (CF2 24/20)
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Top Tips For Your First Two Years of CrossFit

Think back to all the mistakes you made when starting CrossFit, and all the things you know now but wish you knew back then. Here are some of the best tips from the top coaches no matter what level of CrossFitter you are; we’d like to hear your tips in the comments as well.  (READ ON…)
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Thursday – “The task of the modern educator is not to cut down jungles, but to irrigate deserts.” C. S. Lewis

November 20, 2014
10 min EMOM
1 clean complex every 2:00 @ 75% of PC
2 pendlay rows
2 clean pulls
2 power cleans
OTM for 12 min
1 PC + 1 HSC
start at a moderate #, and add # each round if possible
2 RFT (15 min cap)
150 single unders (1st 75 must be unbroken)
40 Mtn Climbers (that’s 80 total)
45 V-Ups
20 Cal’s rowed or 200m run
10 HSPU’s off a box
50 Dbl U’s (*1st 25 must be UB or set is a fail)
40 Mtn Climbers
30 T2B
20 Cal’s rowed or 200m run
10 HSPU’s
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No Open Gym Today

November 19, 2014


Please note that there will be no open gym today, Wednesday, November 19th.  We are disinfecting the gym, and the equipment and gym will need time to dry.  The gym will reopen for the 4:30pm and evening classes.  Thank you for your cooperation!





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