August 2011

6 rounds for Calories Rowed: 25 Ring Push-ups followed by a  Row for Calories. You have 2:00 to complete each round followed by a 2:00 Rest “Exercise is the chief source of improvement in our faculties.” ~Hugh Blair

The Las Vegas Open Results Snatch/C&J/Total 53kg Becky Vasey 40/53/93 77kg John Alvarado 115/140/155 105kg August Schmidt 107/140/247 Panda Bear Invitation Results Snatch/C&J/Total Renee Lawton – 43/X/X Elizabeth Cameron – 40/63/103 Nick Thompson – X/100/X Zach Cervantes – 40/53/93 Josh Gabbert – 50/62/112 – *64kg bonus C&J Danny Kirk – 68/87/155 – *91kg bonus C&J

12:00p Rowing Class with Coach Josh EmBree

6:00a EVCF Running Club at Corona del Sol High School Las Vegas Open Weightlifting Meet: Coach Becky, Coach John & I are travling to Las Vegas this weekend to lift in the Las Vegas Open. John has made the cut to the 77kg weight class and is going to take a shot at qualifing for the

For total reps: (30:00 time cap) 5 attempts at max rep Muscle-ups 4 attempts at max rep Weighted Pull-ups 45lbs 3 attempts at max rep Weighted Dips 45lbs 2 attempts at max rep OHS 95/65 1 attempts at max rep Thruster 135/95 (do the exercises in any order you choose.  all warm-ups must be completed

6:00a 5K Run leaving from EVCF 2:00-7:30 Open Gym / EVCF Weightlifting Club “The most important criterion for exercise selection is neuroendocrine effect. Regardless of your sport or your fitness goals these moves are the shortest path to success.”

“Nutts” For time: 10 HSPU 15 Deadlift  250/165 25 Box jumps 30/24 50 Pull-ups 100 Wallball Shots  20/14 200 Double-unders 400m Run with 45lb plate “Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.” – Phillip Adams

For load: Power Clean 5RM Push Press 5RM Back Squat 5RM Muscle-up Pyramid (work up as high as you can go by 1’s and then back down) “There’s a difference between interest and commitment.  When you’re interested in doing something, you do it only when it’s convenient.  When you’re committed to something, you accept no

For time: 750m Row 1000m Run 25 Box Jump 50 KBS 53/35 75 Double Unders 1000m Run “Courage is the discovery that you may not win, and trying when you know you can lose.” – Tom Krause

10:00-Noon Open Gym 12:00p Rowing Class