CrossFit Tribe

Have you checked out the gym-nasty class yet?

Warm-Up – Burgener Warm-up

Strength – Power Snatch – Work up to a fairly heavy single

Metcon -
2 rounds of 6min AMRAP (2 minute rest btwn rounds):
7 Hang Power Snatch (75/45)
12 Box Jumps (24/20)

“If you even dream of beating me you’d better wake up and apologize.”

-Muhammad Ali

Strength – Weighted Pullups (Pronated Grip) 5×5

Metcon -
For time:
Row 500m
21 Pull-ups
21 Thigh Touches (1+1=1)
Row 500m
15 Pull-ups
15 Thigh Touches
Row 500m
9 Pull-ups
9 Thigh Touches

It seems to me that trying to live without friends is like milking a bear to get cream for your morning coffee. It is a whole lot of trouble, and then not worth much after you get it

-Zora Neale Hurston

Hey Tribe!

As promised, the new programming schedule is uploaded.  Just click on the link way over there —————————————————————–>

The schedule will let you know on what days we will be doing what lifts!  So you wanna work on your press or get your snatch work in? Now you can plan accordingly!!!

Let us know if you have any questions!

WORD.

Warm-Up -
3 rounds:
Row 150m
10 Jumping Squats
10 Double Unders (30 Singles)

Skill Work – Power Cleans

Metcon -
On the minute for 10 minutes perform the following:
4 Power Cleans (155/105)
7 Burpees

Extra Credit: If you think you can, go for 12 minutes!

Pick a weight that you know you can maintain for the entire 10 minutes.  Don’t go super heavy, but don’t go toooooo lite!  This should be a challenge to maintain each round within the one minute.

Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.
William Faulkner

Hey Tribe!

As you know we just kick started a new cycle this week! The upcoming cycle will consist of the following movements and will follow the same 5,3,2,1 structure as the last cycle, except for the snatch.  For the snatch we will go over one movement in the snatch progression every week and eventually end the cycle with the full snatch.  Should be cool.  Here are the movements we will be using:

1) Back Squat/Bulgarian Split Squat

Strength – Press 5×5

Metcon -
7 rounds:
7 DB Push Presses (45/25)
7 Pullups
7 Box Jumps (30/24)

Find out what you’re afraid of and go live there.
Chuck Palahniuk

Strength – Back Squat 5×5

Metcon -
2 rounds:
Back squat, 10 reps (50-60% of heaviest 5 rep set)
20 Toes to bar
30 Kettlebell swings (53/35)

“Follow your inner moonlight; don’t hide the madness.”

- Allen Ginsberg

Just for fun!!

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

“Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure…than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”

Theodore Roosevelt

Have you been watching?? http://games2010.crossfit.com/

Track Workout – Team Eva (w/ pushups)!

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Push-ups

Person 1 will start out running 800m and Person 2 will perform 30 KB swings and 30 pushups.  Once each have completed their tasks, Person 2 will run 800m and Person 1 will complete the KB swings & pushups.  They will continue to switch off until 5 rounds (total) have been completed.

Teamwork is the fuel that allows common people to attain uncommon results.

Unknown Author

FINAL DAY OF CYCLE 1!! How’d you guys do? Do you feel stronger? Faster? Did you hit a bunch of PRs?

Let us know how you felt about this first complete cycle…things you liked and things you would like to see in the upcoming cycle!!  We start up again next Monday so keep your eyes peeled for details!!

Skill Work – Wall Balls

Strength -
Deadlift – Find 1RM

Metcon -
10min AMRAP
5 Deadlifts (50-60% of 1RM) – Go fairly light BUT FAST!
15 Wall Balls

Some people die at 25 and aren’t buried till  75

Ben Franklin