Sunday 08/21/11
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
Wednesday 08/17/11 Read More »
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
6:00a Track Workout w/ Coach Michael Rodriguez at Corona del Sol 7:00a Carpool Leaves for Lift it/Love it Fundraiser at CrossFit 480 12:00-4:00p Open Gym/EVCF Weightlifting Club “Our attitude toward life determines life’s attitude towards us.” – John N. Mitchell
Lynne 5 rounds for total Reps: Bodyweight Bench Press Pull-ups (3:00 Rest between rounds) Mo’s heading back to Texas for school….let’s send him off with a social at Zipp’s Sports Bar (McClintock/Ray) The fun will start at around 7:30pm “Traditionally, callisthenic movements are high rep movements, but there are numerous bodyweight exercises that only rarely