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Friday – “In matters of style, swim with the current; in matters of principle, stand like a rock.” Thomas Jefferson

April 11, 2014
CF1
1a 1b 1c
Tabata
8 rounds of inverted bar rows
8 rounds of push-ups
8 rounds of sit-ups
8 rounds of squats
total reps is score
1 min rest between rounds
 

Is Tabata All It’s Cracked Up To Be?

American Council on Exercise

Koichi asked one of his training coaches, Izumi Tabata, to analyze the effectiveness of this short but grueling workout. The result is a landmark 1996 study that …

CF2
2a 2b 2c
Grace!
30 G2OH (2 movements, no Snatching) for time
 
 

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Thursday – “You must never underestimate the power of the eyebrow.” Jack Black

April 10, 2014
CF1
1a 1b 1c
For time:
10 KB Turkish Get-Ups (20 min cap)
 
then…10,9,8,….of:
KB Snatches Right, then Left
then 1 14m KBS Right, then Left
 
finish with 10 KB TGU’s
 
CF2
2a 2c 2b
1 clean complex every 2:30 @ 70%
2 Pendlay Rows
2 Clean Pulls
2 Clean’s (full depth)
x 5
 
16 min EMOM
Odd =  5-10 L Pull-Ups
Even = 1 Jerk @ 80%
 
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Wednesday – “Speak when you are angry and you will make the best speech you will ever regret.” Ambrose Bierce

April 9, 2014
CF1
1a 1b 1c
Deadlift to find a 1RM off of 4″ risers
 
21-15-9
BB front squat (scale the weight)
Push-Ups (no worming, strict)
KBS (scale)
 
CF2
2a 2b 2c
3 sets of:
2-3 rope climbs
1 min of HS walks
 
“Death by 10 Meters”
min 1: Run 10 meters
min 2: run 20 meters
min 3: run 30 meters….
*Increase by 10m every minute.  Upon missing a time, take a 1 min rest then start from the beginning.  25 min cap. 
**Score is best  distance completed in 1st round.
 
 

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Tuesday – “The greatest trap in our life is not success, popularity or power, but self-rejection.” Henri Nouwen

April 8, 2014
1a 1b 1c
CF1
8-10 rounds of:
5 strict chin-ups
5-10 strict presses
Rest 90′s between rounds
 
For time:
50y plate OH lunge steps
21 burpees (hands to the plate)
35y plate OH lunge steps
15 burpees
25y plate OH lunge steps
9 buprees
 
2a 2b 2c
CF2
For time:
21 burpee box jumps (no step ups or step overs)
60 dbl U’s
21 sit-ups
15, 45, 15
9, 30, 9
 
11 Shopping Habits to Change if You Want to Vote With Your Fork

11 Shopping Habits to Change if You Want to Vote With Your Fork

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Monday – “One cannot and must not try to erase the past merely because it does not fit the present.” Golda Meir

April 7, 2014
1a 1b 1c
CF1
5 rounds, rest as needed between:
a) 3-5 pressing Hand Stands (go as low as possible)
b) L-Sit tuck on rings :15′s
c) 2-3 Rope stand up & down
d) 15-20 hollow rocks
 
5 RFT
10 pistols (alt. 5 each)
25 dbl U’s
 
2a2b 2c
CF2
BSQ – ramp up to 80% of 1RM x 3 reps
 
Speed squat @ 60% of 1 RM 5 x 4, RI: 1 min
 
Narrow stanc3 7-second pause squats @ 40% 3 x 5
 
This is week #1 of the new cycle to prep for another CF Total in 3 months!  Thursday will be DL day, and Sunday is Press day for this week.  Remember that they rotate every week, so the week of 4/14 will be M-Press, Tuesday-Squat, Friday-DL, and so on.  If you miss a session and want to stick with the program, try to get the strength work done on a different day. – Paul
 
 
 

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Sunday – “Nothing is work unless you’d rather be doing something else.” George Halas

April 6, 2014
CF1
4 rounds
1 min burpees
1 min KBS
1 min Dbl U’s
1 min rest
 DSC_0264DSC_0269DSC_0287
CF2
OHS
build to a heavy single in 10 minutes
5 x 2 @ 80-85%, jerked from BN
 
15 min AMRAP
70 WBS
50 Box Jumps 24/20
30 T2B
DSC_0260DSC_0279DSC_0284 
Hero
Whitten
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
HeroWhitten_th.jpg
Enlarge image
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
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Saturday – “As a body everyone is single, as a soul, never.” Hermann Hesse

April 5, 2014
CF1
1cf1 2cf1 3cf1
“Chief”
Max rounds in 3 minutes of:
3 Power Cleans 135/95 (or scale as needed)
6 push-ups
9 squats
*rest 1 min between rounds.
 
CF2
1cf2 2cf2 4cf2 5cf2
3 rounds
Burpee box jump-overs in :60′s (24/20)
rest 1 minute
Max S2OH in one set @ 65%
rest 1 minute
 

LOOK: This 92 Year Old Reveals His Unusual Secret To Perfect Health

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Hero WOD for a Cause

April 4, 2014

Screen Shot 2014-04-04 at 8.46.31 AM

Join us on Saturday, April 26th for a donation-based WOD to benefit the Central Post Gym on Fort Sam.  There are a number of servicemen and women who independently do CrossFit at the Central Post Gym, but they are in desperate need of equipment.  Every bit of your $10 to $20 donation will go towards purchasing equipment for these men and women.  There is no pre-registration for the WOD–just show up at 7:30am on the 26th and we’ll get you registered and assigned to a heat.  Everyone’s welcome, so please feel free to share this event with your friends at other gyms here in San Antonio.

 


 

 

 

 

 
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