July 2011

12:00p Rowing Class with Coach Josh EmBree

6:00a Trail Run at South Mountain with Coach Rodriguez 12:00-4:00p Open Gym / EVCF Weightlifting Club with Coach Embree [youtube]c6srt7gKHPk[/youtube]  

For time: 100 Burpees Rest 5:00 For time: Pull-up Pyramid 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (alternate with a partner) Rest 5:00 For time: Push-up Pyramid 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (alternate with a partner) “I have great cardio-respiratory endurance, it is just that the track is too long.”

6:00a EVCF Running Club 1:00-7:30p Open Gym / EVCF Weightlifting Club   “It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)

For total reps: 3:00 to run 400m and then with remaining time T2B Rest 1:30 3:00 to run 400m and then with remaining time Power Cleans at 135/95 Rest 1:30 3:00 to run 400m and then with remaining time Wall Climbs Rest 1:30 3:00 to run 400m and then with remaining time Walking Lunge

For load: Thruster 5RM Front Squat 5RM Bench Press 5RM

AMRAP 15:00 3 Burpees 6 Box Jumps 24″ 9 KB Swings 53/35

Cindy AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats “The notion that holding a heart rate of 180 bpm for twenty minutes on a bike is good cardio whereas holding 180 bpm for twenty minutes in a circuit of weightlifting is of lesser cardiovascular value is widespread yet ludicrous.”

2:00-7:30p Open Gym / EVCF Weightlifting Club Saturday we’ll be at PerformanceOne for The Summer Strength Fest. Weightlifting Women and Men up to 69kg Weigh-in: 7-8a  Lift at 9a Men 77kg and up Weigh-in 8-9a Lift at 11a Deadlift Everyone Weigh-in 1-2p Lift at 3 Ranger Challenge Everyone Check-in 4p Compete 4:30p

For time: 50 Double Unders 10 Box Jumps 24″/18″ 40 Double unders 10 Box Jumps 30 Double Unders 10 Box Jumps 20 Double unders 10 Box Jumps 10 Double Unders Rest 5:00 5 rounds for time: 250m Row (alternating with partner) “The cost of regular extended aerobic training is decreased speed, power, and strength.”