Level 1

Workout starts with

400 m sprint

5 Minutes after starting the run begin

10 minute AMRAP of:

10 Med Ball Squat Cleans, 14/10#

10 Push Ups

10 Ab Mat Sit Ups

Rest 2 minutes:

Row 500 meters

*Run takes longer than 2 minutes

*Less than 200 Repetitions

*Row takes longer than 2 minutes 15 seconds

Level 2

Workout starts with

400 m sprint

5 Minutes after starting the run begin

10 minute AMRAP of:

10 Med Ball Squat Cleans, 14/10#

10 Push Ups

10 Ab Mat Sit Ups

Rest 2 minutes:

Row 500 meters

*Run in less than 2 minutes

*200 Repetitions

*Row in less than 2 minutes 15 seconds

Level 3

Workout starts with

400 m sprint

5 Minutes after starting the run begin

10 minute AMRAP of:

10 Med Ball Squat Cleans, 20/14#

10 Push Ups

10 Ab Mat Sit Ups

Rest 2 minutes:

Row 500 meters

*Run takes longer than 1 minutes 20 seconds

*Less than 300 Repetitions

*Row takes longer than 1 minutes 45 seconds

Level 4 Rx

Workout starts with

400 m sprint

5 Minutes after starting the run begin

10 minute AMRAP of:

10 Med Ball Squat Cleans, 20/14#

10 Push Ups

10 Ab Mat Sit Ups

Rest 2 minutes:

Row 500 meters

*Run in less than 1.20

*300 Repetitions

*Row in less than 1.45

Motivation

I hope all of you had a wonderful weekend.  My Sunday morning started off with a text from one of our members Dennis Dunyon asking me to call him.  I know Dennis went in for knee replacement surgery last Thursday so I was curious to hear about how it went.  When I called Dennis the first thing he told me was, “Thank You.”  Here is a follow up e-mail he sent me reference his knee replacement surgery.

Justin,

I know you are aware I had a total knee replacement this last week, but what you probably aren’t aware of is the speed of the recovery to date  which I attribute to CrossFit. This last Thursday afternoon was the time of the surgery, and Friday morning the surgeon asked me if I wanted to go home since I was doing so well with the recovery. They said they have only had one other person go home after one day. Normally it’s a two/three day recovery process and they want you to be able to bend the knee at least 90 percent. I started off at 95%. I didn’t use a walker except for  the first few minutes then went straight to a cane. When it came to the therapy sessions, it was pretty simple and easy and I am sure it is because of the training and exercise I have received at CrossFit. I could go on, but mostly wanted you to know that I truly believe the CrossFit program has made this, and other, recoveries extremely successful. Please make sure the others attending Cross Fit realize the good they are doing to their bodies and the success of the program. I’m sure my recovery would be much longer and much more fatiguing had I not been attending. I know I give the trainers a “bad” time often, but it’s only in fun and I’ll probably keep doing it. Thanks again for all you are doing.

Dennis Dunyon

Strength

EMOM for 5 sets: 10 Front Squat

Strategy

Let’s keep Monday simple and focus on the basics.  Keep a steady pace.  The goal is to keep our average power output as high as possible.  Try to complete each set of 10 reps in a set about of time (30, 40, 50 seconds etc).  Some exercises may be faster than others.  Keep an eye on the clock and keep a steady pace for each movement.   

Get more Awesome: 20 Pull Ups (With Bands if needed)