10/10/2011

10/10/2011

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30

540 South:5.15.6.15.12.4.30.5.30.6.30

Thought of the Day

When you come to the gym today, are you coming to workout or to train?  Working out tends to land on the side of 'just showing up' and 'spinning your wheels'  Training on the other hand, is a focused, conscious effort to make your self better at a certain action or group of movements.  It also gets the results.

7 Min AMRP

3 Thrusters

3 C2B Pullups

6

6

9

9...

until time has run out

Recover

3rds

Run 400M

15 Burpees

10 Upsy Daisys

or 

AAB

50 Halting deads

50 Halting Deads to Full ext  slowly to quickly

20 Snatch Balance

30 Full Snatches or Cleans

above to be done w pvc or bar... no heavier

30 High Jerk Drops (PVC only)