Announcements
If you know anyone that is interested in trying out CrossFit please send me their E-mail.  We are sending out free trial offers to those you refer.
Motivation
Please Read.  This may be long winded but it will have good information on the way I want you to view your training.  On Friday I was working on Thrusters.  As many of you know I am abscessed with the pacing of workouts.  You need to know your abilities so you can set realistic goals for yourself.  Friday I was testing how long it takes me to do 10 Thrusters at 95#.  I completed four sets and each time it took me 24 seconds.  I would say that is an accurate number.  Then I did two sets of 15.  These each took me 34 seconds.  What did I find out?  Thrusters take me 2 seconds per repetition.  It also takes me an additional 2 seconds to pick up the bar and 2 seconds to put it down and stop my watch.  When I warm up with Thrusters and focus on having really good technique, 15 Thruster takes me 46 seconds.  This pace takes me nearly one second longer per repetition.  When we race the clock we often sacrifice technique for speed.  During my fourth set of Thrusters I started to feel some discomfort on the medial side of my right knee.  I was going for speed and compromised my technique.  It wasn’t bad form all together but it was different than I am used to and because of the speed of the rep and weight it caused some discomfort.  The rest of the weekend my Vastus Medialis (medial quadricep) was super tight.  This made hiking over the weekend uncomfortable.  It took a lot of work to loosen up.  What is the point of this?  Make technique your first priority.  Your time doesn’t matter if it creates unnecessary soreness or mobility problems.  Going fast and or heavy doesn’t make up for bad technique.  It will get you hurt faster.  First, accomplish great technique.  Then go faster with that technique.  No reason to compromise technique in the gym.    
Strength
Good technique will make you stronger than lifting heavier weight.
 Workout Strategy
  We love partner workouts.  4 Rounds. One of you will start on Station #1 and the other on Station #2.  Station #1 is a 2 minute row for distance.  This will be a running tally and will be your score for the workout.  Station two has two movements.  You will start with Wall Balls.  You have 30 seconds to complete the given amount of repetitions depending on your level. You will then have 30 seconds to complete the given repetitions for Jump Rope or Double Unders.  You will repeat this twice in the two minutes.  Wall Ball, Jump Rope, Wall Ball, Jump Rope.  You will then have a 30 second transition time (break) to switch Stations with your partner.  It is important to not that while the workout has 4 rounds there are actually 8 rounds of Wall Ball and Jump Rope.  Plan accordingly.  Level 1 has 48 total wall ball, Level 2 has 64, Level 3 has 80, and Level 4 has 96.  Stay on pace.  
Workout of the Day
Strength of the Day                                               
Level 1: Partner Workout (4 Rounds)

Station #1

2 minute Row

Station #2

2 stations, 30 seconds at each station X2

6 Wall Ball, 

20 Jump Rope

 

Level 2:   Partner Workout (4 Rounds)

Station #1

2 minute Row

Station #2

2 stations, 30 seconds at each station X2

8 Wall Ball,  14/10#

20 Jump Rope

 

Level 3:

Partner Workout (4 Rounds)

Station #1

2 minute Row

Station #2

2 stations, 30 seconds at each station X2

10 Wall Ball, 20/14#

10 Double Unders

*Must Complete All Work in time cap to qualify

 

Level 4:Partner Workout (4 Rounds)

Station #1

2 minute Row

Station #2

2 stations, 30 seconds at each station X2

12 Wall Ball, 20/14#

30 Double Unders

*Must Complete All Work in time cap to qualify

 

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