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Some big time Clean and Jerks going on today at CFKI!  Andy and Kenny were working out at 195lbs, and Chris hit a new PR at 145lbs!  Good stuff, guys.
Welcome Michelle to the group classes!   She is a recent graduate of the Fundamentals course, and both she and Byron took down the workout with a score of 6+rounds.  Pretty fast in 10 minutes!
Blake
4 Rounds for time:
100-ft Walking Lunge with 45-lb plate overhead
30 Box Jumps, 24/20-in box
20 Wallballs, 20/10-lb ball
10 Handstand Pushups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, 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 Lockman.

Today was a good recovery workout for those of us that got beat up by “Angie” or SEALFit on Saturday.  Get a quick 400M run or 500M row in, and try to repeat that pace for 10 rounds.  It was a long one, but nothing too technical, and a good opportunity to get the muscles loosened up again and then stretch out.
Good job to Kenny with his top score of 31:37 (all runs) and Andrea with a score of 32:45 (all runs).
08142012
As many rounds/reps as possible in 10 minutes:
2 Clean & Jerks, 90% of 1RM
1 Rope Climb

08132012
10 rounds with a 2 minute rest in between, of either (or any combination) of:
Run 400 meters
or
Row 500 meters

Today was a quick sprint through 1 mile of running, 100 situps and 100 back extensions.  The quickest of you, Chris, got it done in 11:20, and 4 other people finished under 13 minutes.  Way to recover after this big lifting week, guys!
The official workout for tomorrow is Angie, a tough “girl” WOD we haven’t attempted yet.  It was inspired to be on the schedule tomorrow by Mr. Kenny Seeling who threw down the challenge of a much more brutal workout for anyone that is up for it, our first venture into SEALFit, a super-intense version of CrossFit in use by Navy SEAL operational platoons and daring athletes at SEALFit-certified gyms across the country.  Check out www.SEALFit.com for more background and hours of inspiration.
Behold, your choices for Saturday’s WOD:
“Angie”
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats
SEALFit “Angie”
For time:
100 Pullups
200 Pushups
300 Situps
400 Squats
Run 3 miles

Awesome work today by everyone, but especially Chris who powered through a workout containing 50 Thrusters at close to his max.  None of those 50 reps were easy, but Chris kept going to do the workout as Rx’d – a big time effort!
Top scores of the day: Alyssa 15:39, Bobby 16:52, Brian 23:28, Shawn 23:28 (45lb Thruster), Chris 30:07
08102012
For time:
Run 800M
10 rounds of the couplet:
– 10 Situps
– 10 Back Extensions
Run 800M

Way to just keep moving today on “JT” – a workout that consists of various punishments for your chest/shoulders/tri’s, and tests your muscular and mental endurance big time!  You all would have made Petty Officer Jeff “JT” Taylor very proud.
Kenny put up the big score to beat with 12:44 (or was it 2:44?), and Shawn knocked out the WOD in 17:36 (assisted HSPUs and dips)
Bobby shared a great way of scaling HSPUs with two assistance bands hanging from the pullup rig – a great way to feel the full verticality of the movement while not having to balance on the wall.  Thanks Bobby!
08092012
For time:
25 Pullups
400M Run
25 Thrusters, 95/65 lbs
800M Run
25 Thrusters, 95/65lbs
400M Run
25 Pullups

Big weights being thrown overhead today, with alot of progress on the Push Jerk especially.  I feel like there were alot of breakthroughs in confidence of getting the weight overhead by diving underneath it!
Biggest lifts of the day:
– Press:  Kenny 195lbs;  Alyssa 75lbs
– Push Press:  Andy 205lbs;  Alyssa 90lbs
– Push Jerk:  Andy 185lbs;  Alyssa 100lbs
“JT”
21-15-9 reps for time:
Handstand Pushups
Ring Dips
Pushups