Team WOD

In teams of 2:

“Kalsu”

100 Thrusters 135/95
*each person performs 5 Burpees at the start of every minute

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Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley

 

Today Motor City CrossFit in Sterling Heights is holding a local competition.  Both Nikki Mac and Coach Vince will be competing so come out and show your support.  It will be an all day event so even if you come out for an hour it will be much appreciated.  Here are their heat times for the first 3 WOD’s:

Nikki Mac: 9:10am, 12:00pm, 2:30pm
Vince: 9:20am, 12:40pm, 3:00pm

 

“If you want others to be happy, practice compassion.  If you want to be happy, practice compassion.” – Dalai Lama

Eating More Makes You Wanna Eat More:  Why Multiple Meals SucksPractice CrossFit

6/29/12

1.  5×1 3-position Squat Clean

2.  AMRAP 8mins:

20 OH Lunges 45/25
10 Ring Dips

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Tomorrow, June 30th, Motor City CrossFit in Sterling Heights is holding a local competition.  Both Nikki Mac and Coach Vince will be competing so come out and show your support.  It will be an all day event so even if you come out for an hour it will be much appreciated.  Here are their heat times for the first 3 WOD’s:

Nikki Mac: 9:10am, 12:00pm, 2:30pm
Vince: 9:20am, 12:40pm, 3:00pm

 

“A man can be destroyed but not defeated.” – Ernest Hemingway

Is It Primal?Mark’s Daily Apple

Rest Day

REST DAY / MAKE UP / SKILL WORK

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This Saturday June 30th, Motor City CrossFit in Sterling Heights is holding a local competition.  Both Nikki Mac and Coach Vince will be competing so come out and show your support.  It will be an all day event so even if you come out for an hour it will be much appreciated.  Here are their heat times for the first 3 WOD’s:

Nikki Mac: 9:10am, 12:00pm, 2:30pm
Vince: 9:20am, 12:40pm, 3:00pm

 

“He is richest who is content with the least, for content is the wealth of nature.” – Socrates

Is There Science Behind Gyms Banning “Skinny” People?The Greatist

6/27/12

1.  Split Jerk:  20mins to build to heavy/fast single

2.  5 Rounds, rest :60 b/w:

5 Heavy KB Swings
50m Sprint

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“If we knew what we were doing, it would not be called research, would it?” – Albert Einstein

Separation of Church and GymBeastmodal Domains  **read at your own risk

6/26/12

1.  Snatch Balance:  20mins, build to tough but fast single

2.  5 rounds, rest 2mins:

5 Hang Squat Snatches
10 T2B
20 Box Jumps 20/14

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“Do not go where the path might lead, go instead where there is no path and leave a trail.” – Ralph Waldo Emerson

Improve Body Composition and Gain Muscle by Improving Your PHCharles Poliguin

6/25/12

1a.  4×5 Front Squats 1&1/4, rest :60  *heavier than 6/6/12
1b.  4xME Strict Pull Ups, rest :60

2.  “Annie”  *Compare to 8/30/11

50-40-30-20-10:

Double Unders
Sit Ups

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“If you’re not making mistakes, then you’re not doing anything.  I’m positive that a doer makes mistakes.” – John Wooden

Overhydration in Endurance SportsOutside