UB= Unbroken

Rest Day

Ashley deadlift

or

(4 rounds)

Run 200 meters

12 (UB) Hang Squat Clean

15 (UB) Dumbell Push Press

-rest 3 mins between rounds-

What is the best test of fitness?

If you could design the Crossfit games what would you program? From the Open to the  Games how do you best assess fitness?

Overhead Squat

Overhead Squat
1-1-1-1-1-1-1

Optional Afterburner
3 Rounds of:
3 Overhead Squats, 115lbs.
12 Box Jumps, 24/20″
24 KB Swings, 53/35lbs.

Angie

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Rest Day

Rest Day

7am crew

or

(4 rounds)

Row 500 meters

-rest 3 minutes-

7rd Medley

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

PClean/Thruster

(21-15-9)

115lb. Power Clean

Cambell Piper and Papa Todd

115lb. Thruster

Fascial Fitness

How is your Fascia? I bet you don’t even think about the network of ligaments, attachments and muscles that control how your body moves*.  That is, You may not even think about it until something is disordered.

What do you do to repair yourself from WOD’s? Higher protein intake, foam rolling, massage therapy?  If you don’t do anything, why not?

Check out this link for some bodywork ideas you may be unfamiliar with: http://www.movingbeyondmuscle.com/.

*I believe that this is technically called the tensegrity model of anatomy.

Cambell Piper and Papa Todd

 WOD:
(21-15-9)
115lb. Power Clean
115lb. Thruster

8 round medley

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Brendan Clarke 17:44, Doug Armstrong 18:06

Rest Day

Rest Day

Christopher's Kipp

or

“Cheap Shot”

(3 rounds)

Run 400m

21 Box Jumps, 24in./20in.

12 Deadlifts, 225lb./185lb.