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Sunday, June 24, 2012



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

little something on how we feel about our training/culture....courtesy of Crossfit Montcon

Them vs. Us
THEY have CNN or Kelly Clarkson playing in the background.
WE have other members cheering you on to finish your last rep.
THEY have cardio machines that tell you you’re going too fast.
WE have trainers that are telling you you’re not going fast enough.
THEY have mirrors.
WE have trainers that tell you how to correct your form.
THEY have biceps curls and cable crossover machines.
WE have squats and deadlifts that you’ll actually be able to transfer into real life.
THEY sell you a membership and hope you only come for one month.
WE want you to come as often as possible to help change your life.
THEY have a 20 minute workout in 2 hours.
WE have a 2 hour workout in 20 minutes.

THEY have a machine at the front desk where you swipe your card.
WE have knowledgeable trainers that are ready to give you all the fitness information that you ask for.
THEY train for looks.
WE train for life.

moving on...

check out this great vid.  Look at Laura's shins/knees in the two variations of the box squat.
She shows how to do it correct....(shin straight up and down), and then shows how this squat can be done incorrectly, by rolling forward.  Then she fixes the issue at the end.

WOD (everyone...starting no later than 10 after, which does not include warmup)
Box Squats
4 @70
2 @80
2 @85
1 @90+
AAB option
Inbetween every squat set, perform one Shoulder Press from a full split jerk landing stance @90%+

Gen and AAB Wod Warmup
2 min working on improving rack position
*last done on 12/26/2011
8 Min AMRP
10 Power Cleans
10 Box Jumps
10 Upsy Daysies

Every min on the min for 20 min
2 Power Cleans at 80%+max
on next min
3 mu or 3 Strict PU (a fail CAN count as a rep on MU...just learn from it)

AMRP in 2 min of Power Cleans at same weight
 recover and
AMRP in 2 min of MU/Strict Pullups (a fail CANNOT count as a rep)

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