March 2013

For time: 7 D-Ball Over the Shoulder 150/80 300m Row 1000m Run 300m Row 7 Bar Muscle-ups “Gradually… over time… you increase your work capacity with gradual, patient, and persistent effort.  Generally the “weakest” link will, by necessity, dictate the rate of progress. Everything you have done so far before the last “workout” has allowed/prepared […]

5 rounds for time: 21 Double Unders 15 Wall Ball 20/14 9 Toes to Bar (each exercise must be unbroken) “Disregard your complaints and discover your gratitude. Release your trouble and restate your blessings.” ~Unknown Author

3 rounds for load: 3 Clusters (rest 1:30) Every 1:00 for 10:00 Odd min: Ring Muscle-up Even min: Chest to Bar Pull-ups (start every min w/ 15 double unders) 3 rounds for load: 3 Overhead Squats (rest 1:30) “To go against the dominant thinking of your friends, of most of the people you see every

12-2p Open Gym

10:00a-2:00p EVCF Olympic Lifting Clinic at CrossFit Solution 7:30a Running Club at Corona del Sol High School Track 8:00a Open Gym 9:00a Team Wod 10:00a Open Gym 11:00a  At Allied CrossFit for Open Wod 13.2 11:00a Open Gym 12-2p Weightlifting Club

“13.2” AMRAP 10:00 5 Shoulder to Overhead 115/75 10 Deadlift 115/75 15 Box Jump 24/20 “Life is a team sport.  Sometimes you give and sometimes you get.” ~Ann Pearson

4:00p Open Gym 5:00p Kettlebell Club 5-7p Weightlifting Club 7:00p Powerlifting Club  

For time: 80 Double Unders 800m Row 800m Run 80 Double Unders “You can’t wait for inspiration. You have to go after it with a club.” ~Jack London

2 rounds for total reps: Chest to Bar Pull-ups 3 rounds for time: 17 Wall Ball Shots 17 Toes to Bar 17 Kettlebell Swings AMRAP 1:30 Hand release Push-ups “Mastering others is strength. Mastering yourself is true power.” ~Lao Tzu

3 rounds for load: 2 Cleans + 1 Jerk (rest 1:30) AMRAP 10:00 2 Ring Muscle-ups 4 Handstand Push-ups 8 Box Jumps 24/20 “What you do today can improve all your tomorrows.” ~Ralph Marston