Box Squat 5 x 3
20 Deadlifts 185/135 (or scaled to 135/95
Bent over Rows 4 x 8 (2 second pause at top, bar against sternum)
*After each set hold an extended inchworm position for 30 seconds!
1 mile run
20 ring dips
10 OHS 135/95
5 x 5
strict ring dips
*bands are ok but use the least amount of resistance so that we can increase strength. You need to struggle to get these reps.
12 min AMRAP
6 OHS 65/45
6 box jumps 24/20
3 x max plate pinch
*two plates pinched together in both hands at the same time.
On Wednesday, July 23rd, The Juice Box food truck will be visiting Body Armor from 4:30pm-7:30pm. Make sure you stop by to check out their fresh fruit and vegetable juices, smoothies, sandwiches, and salads. Click here to learn more about them! If you have any questions, please e-mail Paul (firstname.lastname@example.org).
10 x snatch complex
every 12 minutes
12 lunge steps with bar + weight in front rack position
RI: 2 min, increase in weight each set
Eva (30 min cap)
5 rounds for time of:
30 KBS 32/24
*Body Armor training rule is: if your hands are about to rip – STOP! It’s not worth sitting out for 5 days trying to heal and miss out on valuable training.
Body Armor will also be streaming all the coverage live in the Bear’s Den all day long!
How to Watch the CrossFit Games
The Games will be broadcast to ESPN on Friday and Saturday nights, and ESPN2 on Sunday.
We’re proud to announce the 2014 Reebok CrossFit Games will be broadcast each night on ESPN or ESPN2, and streamed all day on ESPN3.
In addition, the fourth annual series of post-production shows, covering the entirety of the CrossFit Games, are scheduled to debut this fall.
Turn on your TV to watch the CrossFit Games on ESPN Friday and Saturday nights—6-7 p.m. PT Friday and 5-7 p.m. PT Saturday—and move over to ESPN2 to watch the final on Sunday evening—5-6 p.m. PT.
All day long, every heat of every event for masters, teams and individuals will be carried on ESPN3, ESPN’s live multi-screen sports network.
ESPN3 is accessible online at WatchESPN.com, on smartphones and tablets via the WatchESPN app and streamed on televisions through Amazon Fire TV, Apple TV, Chromecast (via the WatchESPN app), Roku, Xbox 360 and Xbox One.
Like the regional coverage, these streams will be complete with commentary from CrossFit experts like 2009 CrossFit Games champion Tanya Wagner and perennial Southern California Regional competitor Bill Grundler.
The same coverage streamed on ESPN3 of the masters and team competitions will be available on Games.CrossFit.com. Fans from outside of the United States will also be able to stream the individual competition directly from the Games site.
Don’t forget that this Saturday (July 26th) is our Baby Shower WOD for Paul and Devon to help them welcome their new addition, Gabrielle. The event will run from 9:00am-11:00am, and while there is no charge for the class, we are asking that you sign up by Thursday so we can get an accurate head count for food and drinks. If you’d like to bring a gift, the Scheuers are registered on Amazon.com. Talk to Jill if you have any questions, and please note that all other classes will be canceled that day.
5 rounds (7 min cap)
15-30 Dbl U’s
*choose based on your skill level
rest 3 min
5 rounds (5 min cap)
15 MB Cleans
rest 3 min
5 rounds (3 min cap)
One partner working at a time, move as much weight as possible.
5 min of deadlifts 225/155
5 min of tire flips
5 mi of stone cleans
5 min of back squats 115/75
5 min of S2OH 115/75
*tomorrow has a ton of pull-ups. Bring your wrist sweat bands!
Now that the holidays have come and gone, it’s time to look in the mirror and ask ourselves, “Did I really need to eat the whole box of chocolates?” If you did it in one sitting, you may suffer from Binge Eating Disorder, a newly-sanctioned psychiatric diagnosis in the Diagnostic and Statistical Manual-V by the American Psychiatric Association. But even if you ate the box over several sittings, you might still suffer from its more controversial cousin—Food Addiction, not yet included in the DSM-V.
There’s been a lot of heat about food addiction, but little light. None other than Nora Volkow, director of the National Institute of Drug Abuse, has spoken out in favor of the diagnosis. Yet the psychiatric and the scientific communities have been slow to get on the bandwagon. Manyscientists eschew the diagnosis while othersembraceit. Not surprisingly, the food industry has largely dismissed the notion. No one argues that food isn’t pleasurable, or even that food doesn’t activate the “reward center” of the brain. But can food truly be addictive? In the same way that alcohol, tobacco, and street drugs are? (READ ON…)
50 partnered WBS (hit target, partner catches)
40 partner deadlifts (225/155)
50 box overs w/ 45-25 plate
Burpee broadjump to fence and back
*partner carries a plate and sets it down for the working partner to place hands on.
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
Pat Barber 18:49, Taz Venter 29:31 (135lbs). Post time to comments.
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.