2011

For load: Thruster 1-1-1 Front Squat 1-1-1 Bench Press 1-1-1 Pull-ups for Max Reps “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.”

6:00a Track Workout at Corona del Sol  8:00a Gymnastics Class  12:00-4:00 Open Gym / EVCF Weightlifting Club “A creative man is motivated by the desire to achieve, not by the desire to beat others.” – Ayn Rand

Fran For time: 21-15-9 Thrusters 95/65 Pull-ups “The period of greatest gain in knowledge and experience is the most difficult period in one’s life.” -The Dalai Lama

6:00a EVCF Running Club  1:00-7:30p EVCF Weightlifting Club                  

“Welcome to The Jungle” For time: 10 Tire Flips 400m Sandbag Run 35 10 Atlas Stone to Shoulder  112/76 500m Row 10 Deadlift 245/155 400m Sandbag Run 10 Power Clean 135/95 500m Row 25 KB SDHP 70/44 50 Push-ups (hand release) [youtube]d1ZEYnpiAEY[/youtube] “If you can brag about either a low 4’s mile or a high

For load: Thruster 3RM Front Squat 3RM Bench Press 3RM “Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”

2:00 Max Sit-ups For time: 2k Row 2:00 Max Sit-ups

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.”