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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
 
Jack
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)
CF1
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
 
CF2
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

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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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Wednesday – ” Leadership is the capacity to translate vision into reality.” Warren Bennis

November 19, 2014
EMOM every 2 min
Split Jerk 6 x 2
 
21 min EMOM every :90′s
10 burpees
Alternating hands, do 1 push-up followed by a plate push from a plank position.  Try to push the plate even on both sides for a distance of 3 stall mats.  Should equal about :45 – 1 min of work
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Tuesday – ” Courage is the capacity to confront what can be imagined.” Leo Rosten

November 18, 2014
30 min EMOM
min 1 =
CF1 5-10 pull-ups / CF2 5-10 strict C2B
min 2 =
14-20 (total) KB step back lunges
min 3 =
CF1 10 burpees + 30 single unders
CF2 10 burpees + 20 Dbl U’s
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7 Brilliant Uses for Leftover Produce Scraps

7 Brilliant Uses for Leftover Produce Scraps
It’s always such a shame to make a big veggie stir fry or smoothie, only to end up tossing a pound of nutritious skins and ends into the trash. Luckily, many of these “trash cuts,” especially citrus, can be easily frozen and stored for a variety of other incredible uses. Give these 7 a try:
Lemon rinds for cleaning. Instead of turning to toxic cleaning from the get-go, give lemon a chance. Grab a juiced lemon from your fridge or freezer and rub on dirty surfaces. If the kitchen surface is really dirty, sprinkle a little baking soda on before rubbing with lemon. Of course, if you are trying to clean very delicate surfaces, make sure to test a small area first to be sure to maintain its integrity.

Read more: http://www.care2.com/greenliving/7-brilliant-uses-for-leftover-produce-scraps.html#ixzz3JKIPLUGB

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Monday – “Absence sharpens love, presence strengthens it.” Thomas Fuller

November 17, 2014
10 min EMOM do:
3 Deadlifts (CF2 @ 80%) Tap & Go style
3 burpee box jumps
 
rest 5 minutes
 
10 min AMRAP
10 bar thrusters
10 KBS (CF2 24/16)
20 bar thrusters
20 KBS
30 bar thrusters
30 KBS
40, 50, etc…
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*nothing more important in Body Armor culture, especially as it relates to light weights moved quickly – is to work with absolute technique.  It’s way too easy to fudge a bad spinal position with just a bar.  So, I dare you – no I double dog dare you to get less reps (or maybe more, who knows) and use the high volume reps to solidify a better neural patterning for better mechanics! 
 
Love, Your leader – Paul
 
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Sunday – ” Problems are not the problem; coping is the problem.” Virginia Satir

November 16, 2014
All Levels
“Filthy 50″
For time:
50 box jumps
50 jumping pull-ups
50 KBS 24/16
50 Lunge steps
50 K2E’s
50 Push Press 45/33
50 Hip Extensions
50 WBS 20/14
50 Burpees
50 Dbl U’s
 11-16B11-16C11:16A
Hero
 
Bradley
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
BradleySmithHero_th.jpg
Enlarge image
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
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Saturday – “The things that we love tell us what we are.” Thomas Aquinas

November 15, 2014
7 rounds
a1) x 1 bottoms up KB TGU (each side)
*if you are new to this move, just do a TGU
a2) x 2 superman walkout to a plank
 
3 rounds for time
400m run
10 burpees
15 WBS (CF2 20/14)
20 V-Ups
 11:15cfa 11:15cfc 11:15cfb

 

 

 

 

 
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