Thursday July 10

“Lisa Smith-Batchen talks about exhaustion as if it's a playful pet. 'I love the Beast,' she says. 'I actually look forward to the Beast showing up, because every time he does, I handle him better. I get him more under control.' Once the Beast arrives, Lisa knows what she has to deal with and can get down to work. And isn't that the reason she's running through the desert in the first place-to put her training to work? To have a friendly little tussle with the Beast and show it who's boss? You can't hate the Beast and expect to beat it; the only way to truly conquer something, as every great philosopher and geneticist will tell you , is to love it.” 

“There's something so universal about that sensation, the way running unites our two most primal impulses: fear and pleasure. We run when we're scared, we run when we're ecstatic, we run away from our problems and run around for a good time.”
― Christopher McDougall, Born to Run

Warm Up

Coaches Choice

Hip/Running Mobility

Skill

EMOM 9

Mins 1/4/7 - 3-5 Muscle-ups

Mins 2/5/8 - 15 Ring Dips

Mins 3/6/9 - 40 Double Unders

Metcon:

TBA...but wear running shoes...and have fun

Wednesday July 9 "Front Squat 1+"

Warm Up

Dynamic Warm-up

Skill

Front Squat

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 3 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1 @ 95%

Metcon

7 rnds:

7 Front Squats (165/115)

7 C2B Pull-ups

Tuesday July 8

If you are climbing the rope, wear some long socks!

Warm Up

Coaches Choice

Skill

Movement Demo

Metcon:

"WHITE"

5 rnds:

3 Rope Climb

10 Toes 2 Bar

21 OH Walking Lunge (45/25)

400 m Run

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Monday July 7 "Bench 1+"

Warm Up

Dynamic Warm-up

Skill

Bench Press

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 3 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1 @ 95%

Metcon

AMRAP 12

4 HSPU

8 Power Snatch (115/75)

12 Mountain Climbers (L/R = 1)

Friday July 4

Warm Up

Coaches Choice

Skill

Movement Demo

Metcon:

In teams of 3, perform the following:

76 Sit-up Clean & Jerk

76 Wall Balls

76 Box Jumps

76 Pull-ups

76 KB Swings (55/35)

76 Burpees

76 Ring Dips

760 m Run

76 Knees 2 Elbows

76 Push-ups

76 OHS (45/35)

76 Double Unders

76 Air Squats

76 Turkish Get-up + R Lunge + L Lunge (35/25)

*only 1 person work at a time

Thursday July 3 "Shoulder Press 1+"

Warm Up

Dynamic Warm-up

Skill

Shoulder Press

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 3 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1 @ 95%

Metcon

"KAREN"

150 Wallballs 

OR

"CrossFit Open 13.3" (must be able to rx)

AMRAP 12 or finish for time (may be capped)

150 Wallballs

90 Double Unders

30 Muscle-ups

*Take note of time when finishing the wallballs

*If doing it for time, take note how far you get after 12 mins

Wednesday July 2

Lift Relationships

Several of our members have asked me about how one life should be expected to compare to another in terms of weight.  These are not hard and fast rules, and divergence from these numbers is not necessarily indicative of a problem - often a showcase for one's strengths and weaknesses.  For example, based on the chart, your Snatch should be about 80-85% of your Clean & Jerk.

Lift - Of Lift - Percentage

Snatch - Clean & Jerk - 80-85%

Power Snatch - Snatch - 80-85%

Power Clean - Clean - 80-90%

Clean - Deadlift - 70-75%

Press - Push Press - 70-75%

Front Squat - Back Squat - 85-90%

OHS - Back Squat - 65-70%

Snatch - OHS - 90-100%

Again, these should not be considered prescriptive.

Warm Up

Coaches Choice

Skill

EMOM 7

Power Snatch + Squat Snatch

(2@50%, 3@60%, 2@70%)

*for those still inexperienced in the squat snatch use a lighter load and build

Metcon:

70 Burpees

60 Sit-ups

50 KB Swings

40 Pull-ups

30 HSPU

Compare to 11/5

*we did this WOD before, just in the reverse order...we how your score has improved or if you took longer to complete

Cash-Out:
500 m Max Effort Row