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WOD

Tuesday – July 7, 2015 (20150707)

Level 1

3 Rounds:

400 meter Run

15 Press

Level 2

3 Rounds:

400 meter Run

15 Press, 55/35#

Level 3

3 Rounds:

400 meter Run

15 Press, 75/45#

Level 4 Rx

3 Rounds:

400 meter Run

15 Press, 75/45#

*Less than 7 minutes

Motivation

Watching the US Women’s Soccer National Team play in the World Cup final on Sunday was pretty amazing.  Leading up to the game the team had only scored two first half goals in their previous 6 matches.  To score 4 goals in the first 16 minutes against Japan was amazing.  Our women’s team played aggressive and executed on plays we know they have worked on and dreamed about scoring on.  It is my hope that their performance on Sunday fuels the dreams of our young female athletes.  While it may just be a game it sure does bring people together and inspire people to work hard in what ever they choose to do.

Strength

Today you will be working on handstands.  Remember this week is a reload week.  It is meant to focus on our quality of movement under a lighter work load.  These are important training days.  Don’t miss them.

Strategy

Keep you feet hip width a part with your toes pointed straight ahead and your glutes tight.  Keep you elbows under and slightly in front of your wrist.

Get more Awesome: Mobility

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What is Fitness?

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

-Greg Glassman (CrossFit Founder)

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