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Hey guys, I just want point out how helpful I think the homework has been for the few that have been doing it. I have really seen great improvement in a short time in those athletes. That being said, I know the PVC portion of the homework is to "silly, easy, light..etc...".....but its important. A lot of us, including myself, think that we are doing something right, when in fact we are not. Starting with a light weight, lots of repetitions, and FILMING yourself do these reps is paramount. So even if you are 'past' the level of doing it with the PVC, whats the harm in filming yourself and bringing to me or another trainer to pass you off to the 45lb bar? Trust me, its only going to help. If you go to a CF oly cert, you are going to get more of the same.... reps w very light weight. And then they recommend more practice w light weight.
The open is right around the corner.....will you be prepared?
540 Post Holiday tradition!
The Filthy 50!
(cue menacing organ music)
hydrate up and lets get some pr's
A few of our runners in the 5kGB. Sorry Jeff V! We couldnt find you!
Team, After someone pointed it out, I realized the 12 oclock times on Friday are probably not going to be very popular because the big game is at 1.30....so.....
Sorry for the change of plans!!!
"Staying in shape with CrossFit gives me the confidence to get behind the wheel of a 3000 horsepower Promod race car. Also with no additional training this forty year old CrossFitter ran an eighteen minute cross country 5K this last weekend." - Joad Donnelly
'Vacation Prep' (Calorie Earner)
For ten minutes on the minute
Wall Balls A)17 B)15 C)12
*for every wall ball not completed in the minute time frame, 1 burpee will be done after the 10 minutes is up
then, Once the 10 min of WB is done, (and needed burpees are completed)
20 Shoulder to OH @ A)BW B)80% C)55%
then rest 3 minutes
Run 2 Miles
3-3 (try and perform sets without letting go of bar.... or for only extremely brief periods)
10 Med Ball Situps
10 Ring Pushups (body must pass through top of ring only)
10 Cleans AAB 10 Snatches 95/65
AAB Twist : if any set of 10 is not done unbroken, 2 burpees must be performed
Team, Last year a few of us made the trip up to CF springfield for an event called 5K Gone Bad.
It was a good time and although we are giving you late notice, we wanted to know if anyone would want to go out again and represent our little box. Last year we did great, and this year we will only do better.
Relay as needed
25 GHD Situps (option 30 situps)
25 Back Extension
Run 400 M
Rest 2 Min
15 Power Cleans (A:135/95,B:115/75 C:95/65 AAB:225/125
1 Min Wall Sits
Rest 2 min
Run 400 M
21 Thrusters (A:95/65 B:75/55 C:65/45
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly
1 Shoulder Pres
5 Push Press
All reps to be done at same weight. For set to count, all reps must be done without racking bar
Score weight lifted for all 13 reps
WOD 2 (team wod from this weekend that our team rocked)
2(at least), 2 min rds to do max reps of
1) Bench Press 185/100 Buck-29 Ben-27 Mike L-33
2) Rope Climbs Trevor-9 Colton-10 Amanda-3.5
3) Muscle up to max ring dips Joe J-36 Dax-25 West-26
4) T2B Holland-51 Jessica-25 Keli-24
5) Pistol squats Christina-62 Sarah E-61 Kelly J-52
6) DU Amy C-175 Sam-122 Mike C-172
*Southies, please check times offered. We are trying to find more times that WORK for you guys on the weekend. Last week wasnt to great so we will try these. As always, tell a trainer if you have requests
Last Done in May of 2010
Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
Matt has been with us pretty much since the start of the south gym and is there almost every dang day. He did cf on his OWN at his house before he started with us so you know that he is hardcore. A super nice guy and hardworking to boot. (maybe the largest lats i have ever seen as well) Make sure you say hello to 540's Athlete of the month.