Friday- June 21st, 2013

If you skipped Thursday workout then you missed out on some great energy in the gym.  We had on average more personal records then any other day.  We had people really challenging themselves.  Not because they like running, rowing, or doing burpees but because they know by doing them they will get better.  We had Chuck and Rick do all three movements.  They started with a 5k row then went for the 5k run and finished off with 150 burpees.  We had other do the row and burpees.  It was a motivating day in the gym seeing people push themselves to do things they couldn’t do before CrossFit.  Allow yourself to do amazing things.  Expect to be great.  Make sure you come today and start your weekend off the right way.
Pull your stomach to the bar.  Tighten your upper back.  Lift some heavy weight today.
Workout Strategy
This is supposed to be a relatively quick workout.  The weight on the Thrusters should be challenging but you should be able to complete all the Thrusters unbroken.  The ring rows and pull ups you will probably need to break up to be successful.  Focus on having a good front squat position for the thrusters and drive the weight off of your shoulders to get the weight smoothly to the lockout position.  Bring the bar back to your shoulders before initiating the next squat repetition.  Smooth is fast.  
Workout of the Day
Strength of the Day Deadlift:  3 reps every minute for 10 minutes.  Add weight each time.
Level 1:   

15 Thrusters 

20 Ring Rows

10 Thrusters 

15 Ring Rows 

5 Thrusters 

10 Ring Rows

Level 2:  

15 Thrusters @ 65/45#

25 Ring Rows

10 Thrusters @ 65/45#

20 Ring Rows

5 Thrusters @ 65/45#

15 Ring Rows

Level 3: 

15 Thrusters @ 115/75#

25 Pull Ups

10 Thrusters @ 115/75#

20 Pull Ups

5 Thrusters @ 115/75#

15 Pull Ups

Level 4: 

15 Thrusters @ 155/105#

25 Chest to Bar Pull Ups

10 Thrusters @ 155/105#

20 Chest to Bar Pull Ups

5 Thrusters @ 155/105#

15 Chest to Bar Pull Ups

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