Which one of these is not like the other???
Skill Work:
Overhead Squat – Boz Warmup!
Strength:
Weighted Pull-ups 5-5-5
Conditioning:
For time:
800 meter run
30 Overhead Squats (115/75)
800 meter run
Greg Everett of PerformanceMenu.com, writes about proper overhead positioning in the overhead squat: “Shoulder blades retracted, upwardly rotated and slightly elevated. Elbows turn to point halfway between down and back. Barbell over the back of the neck. Head pushed through.”
Having a little fun outside at the park!
Next week is the CrossFit Games Sectional Competition for many of the members of our gym! This will take place on Saturday and Sunday in Montclair, New Jersey’s Guerrilla Fitness Gym. Be sure to square away your tickets soon!
“Nicole”
In 20 minutes:
Max Pullups
400 meter Run
Straight from Keith Norris over at Theory to Practice:
Chris, over at Zen-to-Health, has done a good job, in his latest post, of encapsulating the benefits of mixing in a few sprinting sessions in to your workout macrocycle. Now do this: give Chris’s entry a read. Sit back, let it all sink in. Then, settle your mind. Now, what I want you to do is to envision an animal — any animal, just pick one — engaged in its natural habitat. Now, does your animal of choice naturally partake in long, drawn-out cardio, or does it ramp-up to a high power output, intermittently, then shut it back down, repeating this scenario over and again?
Don’t fret. We will do it again!
It’s that time of year! 
Deadlifts 2-2-2-2
Power Snatch 2-2-2-2
Rest
WOD from the “Florida Sectional”
3 Minutes Max Box Jump (24/20 inch)
1 Minute Rest
3 Minutes Pull-ups
1 Minute Rest
3 Minutes Thrusters (M:115#, W:83#)
Score = Total reps for all 3 exercises
Photographers… making fish oil look pretty. Wow.
Click here to find out how much you should take.
Sign up on the Google Calendar! Bring questions.
In 15 Minutes:
1 RM Ground-to-Chest
1 RM Chest-to-Overhead
Score = 2 loads combined is total score
*May be 2 complete separate movements at different weights. May use rack for Chest to Overhead.
Rest
1 set = 2 Rounds of Tabata Squats 20on/10off, 20on…SPRINT to dumpster and walk back.
Rinse and repeat. 3 total sets.
Hang Power Snatches 3-3-3-3
Rest
WOD from the “PA/MD/DE Sectional”
As many rounds as possible in 20 minutes of:
Row 1000m – This is only done once to start the heat.
Then:
20 Double-unders
15 Wall Balls (20/14lbs)
10 Ring Push-ups
5 Pull-ups
Dan John has written recently about showing up. It’s something he talks about often, another example of those simple pieces of wisdom that bear repeating. He wrote on his blog the other day,
“If you want to be a national champion, you really need to get to the stadium on time. If you decide to get married, the ceremony starts at 11. Be there. Showing up is underrated as a life skills success clue.”
He then goes on to say, “Of course, showing up is only step one. Step two is to do something.” He’s right, but in the context of competitions, the fact that you show up on the day, on time, usually indicates that you’ve done a hell of a lot already.
Thrusters 5, 5, 3, 3, 1
Rest
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Stimulus threshold is the optimum training load required to elicit an adaptive response. There is a different stimulus threshold for each capacity, in the same manner there is a different time to adaptation for each capacity. There is an art and science to this. But the simple rule of thumb is that it is optimum not maximum that we are seeking. – Vern Gembetta
