Announcements:
No Kids class on Thursday
Motivation
 Bringing people back to the gym.  Coming back to CrossFit can be just as intimidating as it was to start.  When you first started doing CrossFit you know how much you improved.  You know that it took a lot of hard work.  Life gets busy and for a number of reasons people stop coming in.  The body will lose strength and cardio endurance if it is not using it.  So when people stop exercising because of something stressful then the losses are multiplied.  If you or someone you know wants to get back into CrossFit then our new program is a more effective way to get back into working out.  Because of the Program structure we can effectively prescribe workouts on an individual basis.  Being overly sore is not good training and creates a mental barrier to working out.  With the launch of the new Program we have seen many people return to CrossFit with great results.  Where working out three times a week before was borderline to much we now have these same people working out four times a week.  We are seeing quicker gains with less soreness.  We also have long time members coming over and using the Program to help find their pace and abilities.  The Program will greatly compliment what you are doing in the big gym.  Please help us spread the word.  The Program is a great way for anyone to get started or come back to CrossFit.
 
Strength
Day 1, 2, or 3
 
Workout Strategy
Tuesday was a 20 minute AMRAP.  Today is a 10 Minute AMRAP.  That means average intensity needs to be higher.  You should be able to establish a smooth pace with these three movements so that you can keep moving taking 10-15 seconds break between movements as your rest.   For the KettleBell swings focus on really popping your hips and use as little of your arms as possible.  Stay steady on the Box Jumps trying to rebound off of the ground.  We want strict CrossFit Games Standards on the box jumps meaning you have to show control and stand up completely on the box.  If you are going to rest take it on the top of the box.  Use a lower height box if you cannot not rebound off of the ground.  Toes to bar should utilize your lat muscles (Scapula Pulls) as much as your stomach.  Work on engaging your lat muscles.  Try to work on moving efficiently.  I would like to see every one complete a minimum of 5 rounds.
5 Rounds = 2 minutes per round or 40 seconds per movement
6 Rounds = 1 minute 40 seconds / round or 33 seconds / movement
7 Rounds = 1 minute 25 seconds / round or 28 seconds / movement
Workout of the Day
Strength of the Day                                                Day 1,2, or 3
Level 1: 

 

10 Minute As Many Repetitions As Possible (AMRAP)

10 KettleBell Swings

10 Box Jumps

 5 Knees to Elbows

Level 2: 

 

10 Minute As Many Repetitions As Possible (AMRAP)

10 KettleBell Swings, 44/26#

10 Box Jumps, 20/16″

5 Toes to Bar

 

Level 3:

 

10 Minute As Many Repetitions As Possible (AMRAP)

10 KettleBell Swings, 54/35#

10 Box Jumps, 24/20″

10 Toes to Bar

Level 4:

 

10 Minute As Many Repetitions As Possible (AMRAP)

10 KettleBell Swings, 70/54#

10 Box Jumps, 24/20″

10 Toes to Bar

To Get more Awesome: 32 Ball Slams