2011

For time: 750m Row 21 Ring Dips 500m Row 15 Ring Dips 250m Row 9 Ring Dips  ~and then….. “Death by Double Unders” Minute 1: 3 DU’s Minute 2: 6 DU’s Minute 3: 9 DU’s ….continue by 3’s until you miss  ————————————————————- 2:30p East Valley Tweenz 3:30p East Valley Kidz 6:00p East Valley Running Club […]

For Load: Back Squat 3RM Press 3RM Deadlift 3RM 6:00-7:30 EVCF Weightlifting Club “Squat, jump, climb, throw, lift.”

8:00a Helen is the only CrossFit workout of the day. 12:00p Carpool leaves for Captain CrossFit Helen 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups          “Response to stimulus is systemic rather than mechanical.”

12:00p Rowing Class with Coach Jeremy Ford “Insist foundational pieces are rock-solid.”

10:30 Boxing Class with Coach Daniel Feavel 12:00-4:00p Open Gym / EVCF Weightlifting Club   “There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport.”

For load: Power Clean 5RM Total Combined Reps in 15:00 Team Pull-up Ladder (alternating with a partner go up by 1’s until someone misses then start back at 1)         “Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you

2:00-7:30p Open Gym / EVCF Weightlifting Club “I wish I knew how you could overstate the value of the deadlift.” 

“Flight Simulator” For time: (20:00 cap) Double Under Ladder 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 You must complete each set unbroken before moving on to the next.       “Work capacity is to fitness what location is to real estate.”

For load: Back Squat 5RM Press 5RM Deadlift 5RM     “The superior man is modest in his speech, but exceeds in his actions.” -Confucius

Fran For time: 21-15-9 Thruster 95/65 Pull-ups