Thursday- July 18th, 2013

Announcements:

The Reebok CrossFit Games are coming to The Home Depot Center in Carson on July 26th-28th. We had 6 sets of Silver tickets donated to our Kaizen Youth Club (non-profit) which I operate out of Mission CrossFit to benefit the youth you attend Silverado High School. We will be selling the tickets as a fundraiser for that program. Money will be going towards program t-shirts for next school year’s participants. The face value of the tickets are $25 per day or $75 for the 3 day package. There were other fees associated with the tickets that puts their value at $33 each per day. If you are interested in attending any one of the days of the Competition please consider supporting our program and buying the tickets through us.

Motivation

My oldest son Daniel has been bugging me to take him Mountain Biking. I have been putting it off for months now. I spent most of my free time while in High School Mountain Biking. It’s not that I don’t like it. I didn’t have my own mountain bike anymore and didn’t want to borrow someone else’s. This past weekend I purchased a mountain bike off of Craig’s List and on Tuesday I took Daniel and his cousin riding. I’m now regretting having no done this sooner. I told Daniel we would leave the house at 6:00 am. I expected that I would have to drag him out of bed. Nope, he and his cousin were downstairs making breakfast at 5:30. We had a great time on the ride. His cousin had some great crashes. One of which I thought for sure was gonna result in a trip to the hospital. Kids are so resilient. We will be going again tomorrow morning. What a great opportunity this is to have time for me to spend with my son doing something active and that he initiated. I hope he will grow to love mountain biking and that our summers are filled with early morning rides. I encourage all of you parents to do activities with your kids that they ask to do. They don’t need quality time they just want time. Let us strive to be better parents. It’s not supposed to be easy, but it sure is worth it.

Strength

Hang Power Clean. The bar does not touch the ground between sets. Hang Power Cleans are done very fast so you will have plenty of rest. Go heavy.

Workout Strategy

Today is more of a testing day. Keep in mind that the goal is to be working as much as possible. We should be able to do 30 Double unders in a row if we are considering Level 3 or 4. The wall balls should be at a weight where we can also do 30 straight. As seen below in parenthesis is an attempt to do as many as possible in a row. Do not game plan this one. You may need to rest for 30 or so seconds after a really true max effort attempt. This also goes for the KettleBell swings. Pick a weight that you know you can swing for a while. I want you to be concerned most with how many Wallballs and Kettlebell swings you can do in a row.

Workout of the Day
Strength of the Day	Hang Power Clean: 3 Every Minute for 10 minutes – Heavy
Level 1: 2:00 Max Effort Jump Rope Then (no rest) 3:00 Max Effort, 20/14# (attempt as many as possible Unbroken- do not game plan) Rest 2:00 3:00 Max Effort KBS 35/18# (attempt as many as possible Unbroken- do not game plan) Then (no rest) 2:00 Max Effort Jump Rope	Level 2: 2:00 Max Effort Jump Rope Then (no rest) 3:00 Max Effort Wall Balls, 20/14# (attempt as many as possible Unbroken- do not game plan) Rest 2:00 3:00 Max Effort KBS 44/26# (attempt as many as possible Unbroken- do not game plan) Then (no rest) 2:00 Max Effort Double Unders
Level 3:2:00 Max Effort Double Unders Then (no rest) 3:00 Max Effort Wall Balls, 20/14# (attempt as many as possible Unbroken- do not game plan) Rest 2:00 3:00 Max Effort KBS 53/35# (attempt as many as possible Unbroken- do not game plan) Then (no rest) 2:00 Max Effort Double Unders * To score as Level 3 you must complete the minimum standards of 200 or more Double Unders (Both rounds combined) 50 or more Wall Balls 50 or more KettleBell Swings	Level 4: 2:00 Max Effort Double Unders Then (no rest) 3:00 Max Effort Wall Balls, 20/14# (attempt as many as possible Unbroken- do not game plan) Rest 2:00 3:00 Max Effort KBS 53/35# (attempt as many as possible Unbroken- do not game plan) Then (no rest) 2:00 Max Effort Double Unders * To score as Level 4 you must complete the minimum standards of 300 or more Double Unders (Both rounds combined) 75 or more Wall Balls 75 or more KettleBell Swings

Workout of the Day

Strength of the Day

Hang Power Clean: 3 Every Minute for 10 minutes – Heavy

Level 1: 2:00 Max Effort Jump Rope

Then (no rest)

3:00 Max Effort, 20/14# (attempt as many as possible Unbroken- do not game plan)

Rest 2:00

3:00 Max Effort KBS 35/18# (attempt as many as possible Unbroken- do not game plan)

Then (no rest)

2:00 Max Effort Jump Rope

Level 2: 2:00 Max Effort Jump Rope

Then (no rest)

3:00 Max Effort Wall Balls, 20/14# (attempt as many as possible Unbroken- do not game plan)

Rest 2:00

3:00 Max Effort KBS 44/26# (attempt as many as possible Unbroken- do not game plan)

Then (no rest)

2:00 Max Effort Double Unders

Level 3:2:00 Max Effort Double Unders

Then (no rest)

3:00 Max Effort Wall Balls, 20/14# (attempt as many as possible Unbroken- do not game plan)

Rest 2:00

3:00 Max Effort KBS 53/35# (attempt as many as possible Unbroken- do not game plan)

Then (no rest)

2:00 Max Effort Double Unders

* To score as Level 3 you must complete the minimum standards of

200 or more Double Unders (Both rounds combined)

50 or more Wall Balls

50 or more KettleBell Swings

Level 4: 2:00 Max Effort Double Unders

Then (no rest)

3:00 Max Effort Wall Balls, 20/14# (attempt as many as possible Unbroken- do not game plan)

Rest 2:00

3:00 Max Effort KBS 53/35# (attempt as many as possible Unbroken- do not game plan)

Then (no rest)

2:00 Max Effort Double Unders

* To score as Level 4 you must complete the minimum standards of

300 or more Double Unders (Both rounds combined)

75 or more Wall Balls

75 or more KettleBell Swings

Buy Out – Mystery

Thursday- July 18th, 2013

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