08/31/13

“Hotshots 19”

6 Rounds For Time:

30 Squats
19 Power Cleans 135/95
7 Strict Pull Ups
400m Run

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SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

08/30/13

1. 4×16 Split Squats, rest 1-2mins

Notes:  Goal is heavier than last time:  08/09/13

2.  EMOM for 12mins:

Mins 1-4:   :45 Row
Mins 5-8:   :45 Wall Ball
Mins 9-12: :45 Burpee

Notes:  Goal is to be working for entire :45 each time.

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ANNOUNCEMENTS:

–  On June 30th 19 members of the Granite Mountain Hotshots firefighting team lost their lives while fighting a fire.  This Saturday, Crossfitters across the globe are raising money and doing a workout in their honor.  We will be doing this workout and collecting any money you wish to donate to the families of those who paid the ultimate sacrifice.  You may also donate HERE.

-The workout was announced as:  6 Rounds: 30 Squats, 19 Power Cleans 135/95, 7 Strict Pull Ups, 400m Run
-Also, we will be closed for Labor Day!


“Education is learning what you didn’t even know you didn’t know.” – Daniel J. Boorstin

The Not-So-Evils of High Rep Weightlifting

08/29/13

REST DAY / MAKE UP / SKILL WORK

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ANNOUNCEMENTS:

–  On June 30th 19 members of the Granite Mountain Hotshots firefighting team lost their lives while fighting a fire.  This Saturday, Crossfitters across the globe are raising money and doing a workout in their honor.  We will be doing this workout and collecting any money you wish to donate to the families of those who paid the ultimate sacrifice.  You may also donate HERE.

-The workout was announced as:  6 Rounds: 30 Squats, 19 Power Cleans 135/95, 7 Strict Pull Ups, 400m Run


“Life is really simple, but we insist on making it complicated.” – Confucius

Cross Training Necessity

08/28/13

1a. 3×3 Push Press, rest :60
1b. 3×3-5 Muscle Ups, rest :60

Notes:  Push Press should be as heavy as possible with NO failing.  Sub 5-10 Ring Rows AND Push Ups for each set of Muscle Ups.

2. For Time (10min Cap):

50 Thrusters (Fran weight)
50 Pull Ups
*Every 2mins run 50m Down and Back.

Notes:  All Thrusters must be completed before Pull Ups.  Modify in order to get each movement done in 2-4 sets.

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ANNOUNCEMENTS:

–  We emailed ZenPlanner about having a “Remember Me” option for the new online system…they said it is a bug they are working on and as soon as its fixed they will notify us.

–  Our 2-Year Party is still scheduled for Saturday, Sept 7th.  Details we be posted as within the next week.

–  On June 30th 19 members of the Granite Mountain Hotshots firefighting team lost their lives while fighting a fire.  This Saturday, Crossfitters across the globe are raising money and doing a workout in their honor.  We will be doing this workout and collecting any money you wish to donate to the families of those who paid the ultimate sacrifice.  You may also donate HERE.

 

“I have learned over the years that when one’s mind is made up, this diminishes fear; knowing what must be done does away with fear.” – Rosa Parks

A Different Version Of CrossFit

Craig aka “Mobility Martin” and his sis in the Bahamas

08/27/13

6 Sets:

:60 AirDyne @ 90%
3mins Rest
:30on/:30off x3 Russian Twists / Sit Ups

Notes:   Record total Calories from AirDyne.  Do Russian Twist for the first 3 sets and Sit Ups for the last 3 sets…should be done at easy pace.

*Post results to comments

 

ANNOUNCEMENTS:

–  We emailed ZenPlanner about having a “Remember Me” option for the new online system…they said it is a bug they are working on and as soon as its fixed they will notify us.

–  Our 2-Year Party is still scheduled for Saturday, Sept 7th.  Details we be posted as within the next week.

–  On June 30th 19 members of the Granite Mountain Hotshots firefighting team lost their lives while fighting a fire.  This Saturday, Crossfitters across the globe are raising money and doing a workout in their honor.  We will be doing this workout and collecting any money you wish to donate to the families of those who paid the ultimate sacrifice.  You may also donate HERE.


“Vegetarians are cool.  All I eat are vegetarians – except for the occasional mountain lion steak.” – Ted Nugent

Constantly Varied vs Random

08/26/13

1.  15mins:  Build to Heavy Snatch

2.  Every 2mins x5, complete:

10 Push Ups
15 KB Swings
30 Double Unders

Notes:  Should be unbroken and take no more than :90 to do the work.

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“To achieve, you need thought.  You have to know what you are doing and that’s real power.” – Ayn Rand

By The Numbers