Saturday, 4 September 2010
At home workout:
3 Rounds for time:
400 meter sprint
20 Burpees
Don’t let Earl spoil your fun, but be safe and make sure that you can be seen!
Friday, 3 September 2010
Strength
Front Squat 3-3-3 then 20 rep max
Metcon
Run 5K for time
Use a wise pace for this one, go the entire distance without stopping.
Fight Gone Bad 5
It is time to start prepping for Fight Gone Bad! This is an opportunity to show the world what CrossFitters can do to raise for some great causes: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.
Lance Armstrong Foundation identifies and acts on the issues faced by cancer survivors in order to comprehensively improve quality of life for members of the global cancer community.
Wounded Warrior Project believes the greatest casualty is being forgotten. WWP provides unique, direct programs and services to meet the needs of severely injured service members.
CrossFit Foundation provides support and assistance to the CrossFit community, the men and women of the military, law enforcement and first responder communities and their families in times of need.
You can help us out! We are joining forces with CrossFit 321 to make this a huge effort. Last year they raised $7000 with 40 athletes. Let’s help blow those numbers away!
If you can’t make it to the CrossFit 321 on the 25th of August, you can go directly to my fund raising page and support on of the athletes on the team
Thursday, 2 September 2010
Strength:
Shoulder Press 5-5-5, then 15-12-9 reps
Metcon:
Cleans, Lunge, Snatch, 5 rds for time:
20/14 lb Med Ball Clean, 20 reps
100ft Walking Lunge
45/20 lb dumbell snatch, rt arm, 10 rep
45/20 lb dumbell snatch, lft arm, 10 rep
Skill:
Hang from pull-up bar
Wednesday, 1 September 2010
Active Rest
Work on a skill that needs to be practiced. Get with a coach and learn something new. Make up a missed workout. This is a day to improve on a skill that may be your “goat.”
