June 2012

“Elizabeth” For time: 21-15-9 Clean(squat) 135/95 Ring Dips “An ounce of performance is worth pounds of promise.” ~Mae West

“Helen” 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups “Always remember that striving and struggling precede success, even in the dictionary.” ~Sarah Ban Breathnach  

8:00a EVCF Running Club 12:00p Open Gym

8:00a Sprints & Shuttles 9:00a CrossFit 10:00a Kettlebell Class 11:00a Stretch & Core 12-2p EVCF Weightlifting Club

“Fran” For time: 21-15-9 Thruster 95/65 Pull-up “Courage is resistance to fear, mastery of fear – not absence of fear” ~Mark Twain

4:00p Open Gym 5:00-7:00p EVCF Weightlifting Club 7:00p Stretch & Core

For load: Every 2:00 for 10:00 3 Bench Press For time: Alternating with a partner: 10-9-8-7-6-5-4-3-2-1 T2B SDHP 95/65 Push-up “The hardest challenge is to be yourself in a world where everyone is trying to make you be somebody else.” ~E. E. Cummings

For load: Every 2:00 for 10:00 3 Front Squat For time: Alternate rounds with a partner 500m Row 5 Clean 165/110 400m Row 4 Clean 300m Row 3 Clean 200m Row 2 Clean 100m Row 1 Clean “A good teacher is a master of simplification and an enemy of simplism.” ~Louis A. Berman

For load: Every 2:00 for 10:00 3 Press AMRAP 10:00 2 Muscle-up 4 HSPU 8 KBS 70/44 AMRAP 1:30 Double Unders “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” ~Arnold Schwarzenegger

8:00a 5k Run from EVCF 12:00p Open Gym