A. KB Alt Arm Floor Press 4×8-12
B. Russian Leg Curl 3×10
+
4 sets at 97-100%
Airdyne Sprint 25 calories
7 Burpee Box Jumps
r/r – full recovery
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Great stuff by Kelly Starrett here. I want you to start monitoring your weight pre and post workout for one week and record your water consumption throught the next week.
800m Run
30 Snatch
800m Run
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Post load and total time to comments.
55#, forgot the time?? – somewhere over 14 minutes
I’d say it was hard, but that’s a given! I found a new “goat” to work on – the snatch!!! Hope to see you girls this week!
*Wednesday, July 27th we will have a BOLT dining out following our 5PM class at Sweet Tomatoes in Irving. Please invite friends and family to come along.
*Friday, July 29th our 5PM class will start at 5:45PM. Our very own member and CrossFit Level 1 Trainer, Cassidy Lance will be filling in as Coach as I head to Houston for my USA Weightlifting event.
*No Class on Saturday morning July 30th. An at home WOD will be posted and when you are done take the opportunity to watch the free live webcast of the 2011 CrossFit Games
*No 6AM Monday morning class on Aug 1. We will have a 6AM class on Wednesday morning Aug 3
Thanks to all our members for your understanding and support of my traveling to compete in my own athletic endeavors.
————— A few great articles I read last week
Meal-timing Concerns: Breakfast, Frequency, and Snacking
The Neurophysiological Aspects of Training
Overhead Stability in the Snatch
Squatting- An Expression of Health
And if you are going to fail….Fail like a BOSS!
I’m very disappointed that the University of Texas was not represented in this photo.
Ascending Ladder for 20 minutes of
Run 50m
3 Thrusters 95/65
Run 100m
6 Thrusters
Run 150m
9 Thrusters
Run 200m
12 Thrusters
Run 250m
15 Thrusters
Run 300m
18 Thrusters
Run 350m
21 Thrusters……….
A. 20 minutes to find 1 rep max Back Squat
B. 30 Burpees AFAP x 3; r/r – 3min
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Proud of our STRONG women
Someone is a proud new owner of a torture device!
Yes, I tested the device yesterday and it tortures just fine
And if by torture you mean that it makes your legs not function anymore, then yes – it works just fine!