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Tuesday – “Start where you are. Use what you have. Do what you can. Arthur Ashe

September 2, 2014
5 sets of 1 Power Clean + 2 Jerks
work up to a weight that is challenging for you without losing technique
For time:
800m run
15 Deadlifts
400m run
10 Deadlifts
200m run
*Deadlifts need to be challenging
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Back Squat 86% 5 x 4
Mid-thigh snatch 4 x 3 @ 70%
*pick each rep up with a perfect Snatch DL
Every 2 min for 10 min do:
3 muscle-ups or bar muscle-ups
5 Clean Pull’s @ 100%
7 burpees
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How Exercise Helps Us Tolerate Pain


Regular exercise may alter how a person experiences pain, according to a new study. The longer we continue to work out, the new findings suggest, the greater our tolerance for discomfort can grow.
For some time, scientists have known that strenuous exercise briefly and acutely dulls pain. As muscles begin to ache during a prolonged workout, scientists have found, the body typically releases natural opiates, such as endorphins, and other substances that can slightly dampen the discomfort. This effect, which scientists refer to as exercise-induced hypoalgesia, usually begins during the workout and lingers for perhaps 20 or 30 minutes afterward. (READ ON…)
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Monday – “If all the cars in the United States were placed end to end, it would probably be Labor Day Weekend.” Doug Larson

September 1, 2014
All Levels
Partnered WOD
1 PWAT (1 person working at at time)
8 min AMRAP
20 Dbl U’s
10 push-ups
2 min rest
8 min AMRAP
20 walking lunges
10 pull-ups
2 min rest
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8 min AMRAP
20 WBS
10 KBS
2 min rest
8 min AMRAP
20 alt. DB or KB snatch
10 Calories rowed

What is Labor Day, Anyway?

Bourne, MA - 09-31-12- Traffic backed up before the Bourne Bridge heading for Cape Cod for the Labor Day weekend. (Globe staff photo / Bill Greene) Section:metro, topic:feature
Traffic backed up before the Bourne Bridge heading for Cape Cod for the Labor Day weekend.



So we all know Labor Day is a legal holiday and many people are off from work and school. Banks, libraries, post offices, the stock market and municipal, state and federal offices are closed, but why? Is it a day to merely celebrate the labor you put into your 9-5 job every week? Well, kind of.
According to the United States Department of Labor:

“Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.”

Basically, thanks for working hard, America.  (READ ON…)
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Sunday – “A government of, for and by the people, requires much from the people.” Ernie Fletcher

August 31, 2014
All Levels
1 person does WOD #1 & #3, the other does #2 & #4
#1 21, 15, 9
#2 – 3 RFT
10 Deadlifts (275/185)
10 air squats (45/25)
100m run w/plate
#3 – 3 RFT
15 HPC 135/95
15 T2B
#4 – 100 Dbl U’s / 2 Thursters 115/85
75 Dbl U’s – 4 thrusters
50 Dbl U’s – 8 thrusters
25 Dbl U’s – 16 thrusters
* do the WOD’s in an alternating manner
** 1 min between rounds
***1 bar for both, you will need to change your own weights
5 rounds for time of:
31 back squats, 135 lb.
12 power cleans, 185 lb.
Post time to comments.
Enlarge image
Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.
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Saturday – “Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” Melody Beattie

August 30, 2014
20 min cap:
2 KB snatches ea. arm
10 sit-ups
4 KB snatches ea. arm
20 sit-ups
6 KB snatches ea. arm
30 sit-ups
8 KB snatches ea. arm
40 sit-ups
10 KB snatches ea. arm
50 sit-ups
400m run
Snatch 2 x (70% x 3, 75% x 2, 80% x1)
Done every 2 minutes w/ 2 min rest between rounds
Clean & Jerk 2 x (70% x 3, 75% x 2, 80% x1)
Done every 2 minutes w/ 2 min rest between rounds
Back Squat 80% 2 x 4, 85% 3 x 3

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Friday – “We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.” Plato

August 29, 2014
Back Squat 5 x 5
10 min AMRAP
4 DB Man Makers
16 WBS
2 position clean 78% 5 x 1
High power
above knee
*reset on each one, and do a perfect clean DL into position
Good Mornings 3 x 6 @ 30% of your back squat
4 rounds for time:
400m run
5 Muscle Ups

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Thursday – “Always bear in mind that your own resolution to succeed is more important than any other.” Abraham Lincoln

August 28, 2014
8 x :30 ring dip lockout holds
(Adv: turn out w/hollow body)
20 min Team AMRAP
5 power cleans (scale)
10 Heavy KB Swings
15 Dbl U’s (attempts count)
For time:
29 Burpees
29 Thrusters (95/65)
29 pull-ups
29 OHS (95/65)
29 box jumps 24/20
*against a 2 min clock, start every round with 42 Dbl U’s.  With remaining time work through the 5 sets of 29

Why Natural Is Not Always Healthier

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Wednesday – “Obstacles are those frightful things you see when you take your eyes off your goal.” Henry Ford

August 27, 2014
Rope Climbing skills development
12 min AMRAP
3 HSPU’s off a box (adv can use the wall & ab mats)
8 ea leg, lateral hop over KB
16 KB Goblet Squats
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Front Squat 80% 3 x 4, 85% 2 x 4
*if you are struggling, consider using your training max and NOT your competition max
2-position snatch 78% x (1+1) x 4
high power
above knee
4 rounds
Snatch DL 105% x 5 (this is done for quality)
15 V-Ups done as fast as possible
3 pistols each leg
rest 2 min *done with a partner to save on bars and weight
For those who want to WOD:
400m run
10 DB Man Makers
 8:27cf2c 8:27cf2b DSC_0545

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Tuesday – “Open your eyes, look within. Are you satisfied with the life you’re living?” Bob Marley

August 26, 2014
3 x max reps of a heavy KB 1 arm floor press
4 rounds
200m run
15-20 unbroken burpees
(choose a # and stick to it)
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Power Clean + clean 78% (of power clean)
(1 + 1) x 4
Push Press 83% 5 x 4
10 min AMRAP
3 OHS 135/95 (or 80% of max snatch)
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  Are You Ready for Cricket Flour Cookies? 104

Are You Ready for Cricket Flour Cookies?





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