July 2011

For load: Thruster 8RM Front Squat 8RM Bench Press 8RM “Farther, longer is not fitter, is not healthier.”

For time: 1000m Run 30 Sit-ups 20 T2B 30 Sit-Ups 20 Pass Through 30 Sit-ups 1000m Run “Be impressed by intensity, not volume.”

12:00p Rowing Class with Coach Josh EmBree

6:00a Trail Run at South Mountain with Coach Michael Rodriguez 9:00-10:30a Kettlebell Class with Coach Charlie Molina 10:30-Noon Boxing with Coach Daniel Feavel 12:00-4:00p Open Gym / EVCF Weightlifting Club

For load: Power Clean 1RM For time: *Partitioned Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *The work can be split up however you like.  “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

1:00-7:30p Open Gym / EVCF Weightlifting Club “Reserve the long slow distance work for recreational breaks from your regular training regimen.”

3 rounds for time: 400m Run (alternating with a partner) Rest 5:00 For time: 36 KBS 53/35 6 HSPU 33 KBS 9 HSPU 30 KBS 12 HSPU “A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.”

For time: 1000m Row 100 Double Unders 1000m Run 100 Double Unders 1000m Row “every truth passes through three stages before it is recognized.  In the first it is ridiculed; in the second it is opposed; in the third it is regarded as self-evident.”

CFT For load: Back Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 ——————————————————- 7:00p EVCF Running Club “CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom.” Let me share some of the

12:00p Rowing Class with Coach Jeremy Ford