Make It Happen!

Butterfly Pullups from Patrick Cummings on Vimeo.

Training
A. Snatch 5x1@85% of 1RM
B. Clean and jerk 5x1@85% of 1RM
C1. Front squat 3x5 rest 45s
C2. CTB pull ups 3x20 rest 2min jumping pull ups for rookies
For A and B, keep load same and move fast and deliberately.
Looking for speed of pull ups, not fatigue. If athlete needs to do 2x10 with short pause to keep speed up, do so.


Last week's wod scores

Tough Mudder

Many of our athletes will be participating in this year's Tough Mudder event in Bastrop. Keep an eye for results and pics.



















WOD
15 min amrap:
200m run
20 swings 53/35
20 kb snatches (10 each arm) 53/35

What do you train for?

What do you train for?
















Training
Bench press: find 1 rep max 10 min cap
Then
50 pull ups
Rest 2 min
100 v ups
Rest 2 min
50 ring dips
Rest 2 min
100 hallow rocks

Sacrifice

CrossFit: My first 10 days


















Training
A. Run 2 miles @80%
B1. Back squat 3x10 rest 30s
B2. Knees to elbows 3x15 rest 1min
C. L sits 5x30s

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie's family has been established by the Los Angeles County Fire Department.

First posted 29 May 2010



















For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Plantar Fasciitis



















Review the scaling post from yesterday!!! If you are not going Rx'D on the dead lift, no vest for you!

Deadlift 315/225 (gamers do wod with 20lb vest)
10-9-8-7-6-5-4-3-2-1
Box jumps 30/24
1-2-3-4-5-6-7-8-9-10
My boy Carlos' wod from Crossfit Houston

Jan 17-23 wod stats














Scaling can be a complicated process for many coaches and athletes. How do you know how to make the appropriate adjustments to your loads for workouts when complared to the Rx'D? Here are some gret suggestions from Brand X.



Training
A. Snatch Push Press 5-5-5
B. 3 rounds for time:
400m run
10 handstand push ups toes on wall
15 CTB pull ups
50 double unders