July 5th, 2014

CrossFit (9am)
Partner WOD “Starsky and Hutch”
As many rounds as possible in 20 minutes:
One person working at a time (except on the med ball carry). Partners must use the same equipment.
20 Ring Push-ups
40 KB Snatches, 35/18 lbs
120 Single Unders (Double Unders count for two reps)
200M Run with medicine ball, 20/14 lbs –both athletes must stay together, but only one ball per team
“Defeat is not the worst of failures. Not to have tried is the true failure.”
-George Edward Woodberry

Morrison

ScottMorrisonHero_thCrossFit (6am, 10am)
Happy July 4th!  Let’s do this one for “Morrison”
50-40-30-20-10 reps for time
– Wallballs, 20/14 lbs
– Box Jumps, 24/20″
– Kettlebell Swings, 53/35 lbs
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Times to beat (from 12/21/2012):  Ryan Matis 21:20,  Craig Eversole 25:27,  Kenny Seeling 27:57,  Ryan Wolf 30:46,  Jim Hull 31:20,  Dana Bradshaw 36:06,  Heather Eversole 36:06 

July 3rd, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Skillwork:  Muscle-ups
Work Capacity:
3 rounds for time:
– 5 Strict Muscle-ups
– 10 Strict Handstand Push-ups
– 15 Pistols, each leg
“Knowing is not enough, we must apply.  Willing is not enough, we must do.”
 – Johann Wolfgang von Goethe

July 1st, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
21-15-9 reps for time of:
– Deadlift, 225/155 lbs
– Burpee Bar Jumpovers
– Toes to Bar
Skillwork:  Rope Climbs (bring some long pants or high socks and let’s practice getting up that sucker… it might be helpful for Friday…)
“The most important quality in a leader is that of being acknowledged as such. All leaders whose fitness is questioned are clearly lacking in force. ”
-Andre Maurois

June 30th, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
5 rounds for time:
– 15 Thrusters, 95/65 lbs
– 400M Run
CrossFit Light (7am)
21-15-9 reps for time:
– Deadlift, 135/95 lbs
Run 400M after each round
“The future is something which everyone reaches at the rate of 60 minutes an hour, whatever he does, whoever he is.”
– C. S. Lewis

June 27th, 2014

Happy birthday, Denee!!  The warmup will consist of an appropriate number of Burpees.  I won’t give it away but it’s more than 30 and less than 100.  Maybe.
CrossFit (6am, 5:30pm)
Strength:  Clean 1-1-1-1-1-1-1 (find a 1-rep max for the day)
Stamina:  50 Power Cleans (135/95 lbs) for time
* Kicker:  each minute until you get to 50 Cleans, stop and do 2 Box Jumps (30/24 in.)
CrossFit Light (7am)
4 rounds for time:
– 3 Wall Walks
– 10 Overhead Squats
– 30 Squats
“Mental toughness is to physical as four is to one.”
 – Bobby Knight

June 26th, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
4 rounds for time:
– 6 Squat Snatches, 75/45 lbs
– 8 Ring Dips
– 10 Pistols
“It is not because things are difficult that we do not dare;  it is because we do not dare that things are difficult.”
 – Seneca

Diane

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “Diane”
21-15-9 reps for time of:
– Deadlift, 225/155 lbs
– Handstand Push-up
Times to beat:  Kenny Seeling 2:27 (1/22/2014),  Alyssa Stookey 3:12 (1/29/2013),  Dustin Longchamps 4:02 (1/29/2013, 185 lbs Deadlift, Box HSPU)
CrossFit Light (7am)
Benchmark WOD:  “Diane” (scaled)
21-15-9 reps for time of:
– Deadlift, 95/65 lbs
– Push-up
Good article on scaling Diane

June 24th, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
For time:
– 20 GHD Sit-ups
– Run 400M
– 30 Toes to Bar
– Run 400M
– 40 Sit-ups
– Run 400M
Endurance:
4 rounds:  Every 3 minutes, Run 400M
“Coaches have to watch for what they don’t want to see and listen to what they don’t want to hear.”
-John Madden