BACK!!!

Last week was a bit of Vacation... Up in Rhinelander for me... Val took a couple days in Door County...

Time to get back into the swing of things...

Two-a-days (not really, but that is what they are still called)...
for football begin on Tuesday, August 4th...
We will be practicing from 4:30-6pm then 6:30-8pm...
SO...
TWO practices in a day = Two-a-days...

Maybe that is how we will need to train as well...

Val, Syd & tb will be in the Kenosha Crossfit/Boxstar  Open TEAM Competition
Sunday, August 16th (2 Guys & 1 Girl)...

Events were announced (subject to change, of course)...

But now there is some time to train/practice...

Event #1
As Many Reps as Possible in 5 Minutes (per person)
15 Wall Ball (20/14)
15 Burpees over Rower
15 Pull Ups
15 Cal Row
15 HR Push Ups
15 Cal Row
15 Pull Ups
15 Burpees over Rower

Event #2
AMRAP in 14 Min:
14 TTB
DT* ~ 12-9-6 of Deadlift + Hang Clean + Push Jerk (155#)
*Each partner will be designated one of the lifts

Event #3
100 Squat-Clean Thrusters*
Everytime your hands come off the bar there will be a 3 Rope Climb Penalty

Event #4 ~ TBD

Oh, yea...and they reserve the right to change ANY part or ALL of the above workouts...
You know...Crossfit ~ Be ready for the unknown and unknowable!!!

So...easy job of getting back to work this Saturday AM...

Warm-Up
600m Run
15 Burpees
Leg Blaster
Push Up Progresson (10 Rev. Grip Push Ups + 5 Lft Hand Fwd + 5 Rt Hand Fwd + 10 HR)
15 Burpees
Pass Thrus
Step Thrus

Then...Conditioning
Event #1 in 5 Min
REST
Event #1 in 5 Min @ 8 Reps Each, if complete...start again with 7's

Cool Down...
A) 3 Attempts at Max Calorie/Hr (how high can you get)
B) 3 x 20sec @ 90%+ of above #

tb ~ 6 Pull Ups(#2) (96 Total Reps) / 7 Pull Ups (#1) (85 Total Reps)
A) 2001 @ #2 Damp / 2268 @ #6.5 Damp / 2375 @ #10 Damp
B) Done ~ 13 Pulls in 20sec @ 10-10-9

NEEDS:
Leg Blaster & Push Ups EVERYDAY (reps-reps-reps...volume)!!!
Squat Cleans / Thrusters ~ Get Heavy and make the wts light!
Don't forget to Snatch/Squat Snatch a bit...could "pop-up"...