August 2011

6:00a EVCF Running Club 5K & Stretch 2:30-7:30p EVCF Weightlifting Club / Open Gym “I can’t imagine a person becoming a success who doesn’t give this game of life everything he’s got!” ~Walter Cronkite

“What the Helen?” For total time: 1 round for time: 400m Run 21 KBS 53/35 12 Pull-ups Rest 3:00 2 rounds for time: 400m Run 21 KBS 12 Pull-ups Rest 6:00 3 rounds for time: 400m Run 21 KBS 12 Pull-ups “Those who do not recognize the physiological import of CrossFit – unprecedented increases in 

For load: Power Clean 2RM Push Press 2RM Back Squat 2RM 1:00 for distance: Prowler Push 180lbs/120lbs “To hell with circumstances; I create opportunities.” ~Bruce Lee

5 rounds for total reps: Muscle-up HSPU Rest 2:00 For time: Double Under 5-10-15-20-25-30-25-20-15-10-5 (unbroken) Strict Pull-up 1-2-3-4-5-6-5-4-3-2-1 For time: 500m Row “Change is the law of life. And those who look only to the past or present are certain to miss the future.” ~John F. Kennedy

12:00 Rowing Class

6:00a EVCF Running Club Trail Run at South Mtn (carpool at 5:30) 12:00-4:00p EVCF Weightlifting Club / Open Gym “Doing more of what doesn’t work won’t make it work any better.” ~Charles J.Givens

5 rounds for total reps: 2/3 bodyweight Thruster Pull-up Rest 3:00 “Without increased self-awareness none of us can grow beyond the capabilities we have today.” ~Tom Henschel

6:00a EVCF Running Club 2:00-7:30p Open Gym / EVCF Weightlifting Club “The phrase ‘I can’t’ is the most powerful force of negation of the human psyche.” ~Paul R. Scheele

For time: 1 Mile Run 20 Handstand push-ups 30 Pull-ups 40 Kettlebell swings, 53/35 50 Sit-ups 60 Burpees “Intellectual growth should commence at birth and cease only at death” ~ Albert Einstein

For load: Power Clean 3RM Push Press 3RM Back Squat 3RM [youtube]G_S8zt2jrkY[/youtube] “Form follows function, this is the law.” ~Louis Sullivan