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Friday – “The more sand that has escaped from the hourglass of our life, the clearer we should see through it.” Jean Paul

July 18, 2014
HS Holds 10 x :30-:45′s
5 rounds
2 min on 1 min rest
Do 3 rounds of:
10 KBS
6 Burpees
*in the remaining time AMRep push-ups, score is total # of push-ups
Focus is on maintaining the head/neck alignment during the push-up.  Remember, this is an integrated movement that bincludes all of the muscles on the front side of your body to hold a solid plank during.  Worming is not a reflection of strength.
For time:
10-8-6-4-2 reps of:
Chest to bar pull-ups
Power Cleans 135/95
 cf2-frd cf2-frc cf2-fre
Tomorrow’s CrossFit Total:
1) bring food with you.  This is a long workout/test.  You will need to be eating throughout.
2) bring a large cup of coffee or your favorite stimulant.  You’ll need it.
3) stretch before going to bed tonight.
4) arrive early.  Even though there is a 30 minute warm-up time, most of you will need extra.
5) in order for your max rep to score, I will need to validate it.
6) some notes on movement standards:
     a) crease of the hip must go below the top of the knee cap
     b) heels must stay on the ground during the entire strict press
     c) bar must continuously move from the ground to lockout

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Thursday – “Man is free at the moment he wishes to be.” Voltaire

July 17, 2014
Every 1:30 for 6 sets do:
5 seated bar Z-Presses
5 strict chin ups
10 RFT (20 min cap)
200m run
15 WBS (no deep squat, throw to 11ft women / 12ft men)
 trcf1-b trcf1-a trcf1-d
5 sets of:
5-10 strict T2B *no kip!
Groups of 3
3 rounds:
30 cal’s rowed
25 med ball v-ups
18 pull-ups
*start at the beginning so that everyone follows the same order.  Advance when all have finished.
 trcf2-f trcf2-a trcf-c trcf2-b

Lifting Weights: Hulk Hogan vs. Jessica Biel


Ladies what does toned + sexy + fit equal?  You + Lifting Weights! (Oh yeah.)
I hear women say all the time that they don’t lift weights. I ask why and they say all sorts of variations of “I don’t want to look like a man,” or, “lifting weights makes me bulky.” [Tweet "Want a slammin' hot body without looking like a pro wrestler? Lift weights! "]Every time I hear this, my stomach takes a dive.  The thought of women forgoing their own slammin’ hot body plus all of the other important health benefits of weight training for an absolute fallacy drives me bananas. (READ MORE…)
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Wednesday – “People may hear your words, but they feel your attitude.” John C. Maxwell

July 16, 2014
Box Squat 5 x 3
3 rounds of:
10 alt. KB power snatches
20 OH lunge steps (10 on each arm that is the opposite of the lunging leg)
50ft of frog hops
*frog hops are taxing for tight hips, ankles and knees.  If one of these categories fits you, take the extra time before class to improve your movement ability (stretch or mobilize).
 wcf1 -b wcf1-c wcf1-a
Body Weight back squat ladder
-rest 5 minutes
3/4 body weight push-press ladder
-rest 5 minutes
1 1/2 body weight deadlift ladder
*for the ladder pattern, perform one rep the first minute, two reps the second minute, 3 the 3rd, continue as long as you are able.  Use as many sets each minute as needed.
**if you cannot do the specified weights, pick a weight that will allow you at least  7 rounds.
***this is your prep for this weekends CF Total.  Be intense, move with technical proficiency. 
 wcf2-a wcf2-b wcf2-d
Finish with 3 x 15-25 behind the back wrist curls

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CrossFit Total…2!

July 15, 2014


Friends, please don’t forget to sign up ahead of time for our CrossFit Total this Saturday,19th. This will be a 2-hour event, beginning at 8:00am, so you’ll have plenty of time to PR your strict press, back squat, and deadlift. There are only 30 spots available, and over half of them are already reserved–don’t wait until the last minute! Sign up on MBO today. Please talk to Paul if you have any questions. See you there!

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Tuesday – “I may be a living legend, but that sure don’t help when I’ve got to change a flat tire.” Roy Orbison

July 15, 2014
Floor Press 10, 10, 10, 10, 10
20 min AMRAP
5 Toes to Bar
or 5 done above 90, but done as a single rep where you come off the bar each one.  No kipping these, don’t be a sheet in the wind!
10 box jumps (tall landing, hips above knees)
15 push-ups
 tcf1-c tcf1-a tcf1-f
10 rounds:
5 close grip chin-ups (pinky fingers touching)
5 gymnastic push-ups
5 rounds:
10 GHD sit-ups
10 back extensions
2 rounds for time of:
25 WBS
25 Box Jumps
 tcf2-d tcf2-e tcf2-a
*if you are dong CF Total + tomorrow’s workout, skip the “2 rounds” and do a 2K row @ 80% effort!
Wednesday’s workout, THIS ONE IS A MUST!  It’s your prep for the weekend.  Do Not Miss this day!
Thursday, come in on your own to row, stretch, and mobilized.
Friday, OFF!

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Monday – “No one wants advice – only corroboration.” John Steinbeck

July 14, 2014
Muscle Clean
Power Clean
*technique and progressive sets for each
 mcf1-c mcf1-b mcf1-a
5 RFT  (25 min cap)
5 HSPU’s
10 alternating pistols
15 pull-ups
12 deadlifts 155/105
9 HPC’s
6 Jerks
*rest 3 minutes after round 3
 mcf2-c mcf2-b mcf2-a
*if you are doing CF Total this weekend, only do 2 rounds!
*if you are dong CF Total this weekend, I have written the programming so that you do the following:
Today’s abbreviated workout
Tuesday’s workout with a modification
Wednesday’s workout, THIS ONE IS A MUST!  It’s your prep for the weekend.  Do Not Miss this day!
Thursday, come in on your own to row, stretch, and mobilized.
Friday, OFF!

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Sunday – “Remember to play after every storm.” Mattie Stepanek

July 13, 2014
All Levels
In teams of 2
26 minute AMRAP
Partner A runs 400m
Partner B does AMRep Hang Power Cleans + Jerk (135/95) until A returns
Switch and repeat (score is total HPC +J’s)
A – runs 400m
B – AMRep’s back squats (taken from the ground) until A returns
Switch and repeat, 1 = 1 pt
A – runs 400m
B – AMRep’s Dbl U’s
Switch and repeat, 10 = 1 pt
A – runs 400m
B – AMReps burpees
Switch and repeat, 5 = 1 pt
*if above is completed in less than 26 min, start at the top and continue
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
Enlarge image
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.
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Saturday – “Philosophy is common sense with big words.” James Madison

July 12, 2014
15 minutes of KB work and technique
3 rounds
40 Med Ball cleans
400m run
2 minutes rest between rounds
10 minutes to work on 1 arm weighted bar TGU’s
*do at least 3 singles on each arm
“Incredible Hulk”
20 minute AMRAP
5 Deadlifts
5 HPC’s
5 front squats
5 push press
5 back squats 115/75





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