Wednesday – July 24th, 2013

Announcements:

We will be closed on Friday and Saturday for the CrossFit Games. If you are interested in going we have tickets available for Sunday.

Thursday morning at 6:00 am we are again meeting in the Wahoo’s Parking lot at the corner of Portola Parkway and Glen Ranch Road in Foothill Ranch to go mountain biking. We will then ride in Whiting Ranch Wilderness park. This is open to anyone and all levels. You do need to provide your own bike and equipment. This is just a great way to enjoy the outdoors and get to know others in the gym who share a similar interest. We plan on announcing many more rides this summer so keep looking here for announcements.

Motivation

Nelson Mandela said, “Do not judge others by their successes, judge them by how many times they fell down and got back up again. It is what we make out of what we have, not what we are given, that separates one person from another.” I love this quote. It applies so well to the CrossFit gym. Do not compare yourself to others. Find joy in your success and the success of others around you. Do not be afraid to fall down, and when you do, get back up and try again. Make those around you know of their potential. We must strive to build people up. Make today awesome.

Strength

None

Workout Strategy

NO pacing strategy today. You are in groups of three which means you basically get a 2:1 rest to work ratio. The reps are really short so we want to see all out sprints. While we want you to go really fast we want you to only go as fast as you can do it correctly. I still want to see full range of motion and good technique. Think about if an outsider to CrossFit were to be watching you. Would they think “that movement looks smooth.”

Workout of the Day
Strength of the Day	Extended Warm Up
Level 1: Team Work Out In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans 6 Box Jump Overs 9 Push Ups Rest exactly five minutes, and then: In teams of three, complete as many rounds as possible in 15 minutes of: 10 Ring Rows 10 Burpees For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible	Level 2: Team Work Out In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans, 95/65# 6 Box Jump Overs, 20/16” 9 Push Ups Rest exactly five minutes, and then: In teams of three, complete as many rounds as possible in 15 minutes of: 5 Pull Ups 10 Burpees For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible
Level 3:Team Work Out In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans, 115/75# 6 Box Jump Overs, 24/20” 9 Push Ups Rest exactly five minutes, and then: In teams of three, complete as many rounds as possible in 15 minutes of: 5 Pull Ups 10 Burpees For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible	Level 4:Team Work Out In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans, 135/95# 6 Box Jump Overs, 24/20” 9 Push Ups Rest exactly five minutes, and then: In teams of three, complete as many rounds as possible in 15 minutes of: 5 Pull Ups 10 Burpees For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible

Workout of the Day

Strength of the Day

Extended Warm Up

Level 1:
Team Work Out