WOD

4 Rounds of:

40 seconds work/20 seconds rest

pull-ups (reps)

overhead walking lunge (for distance in feet with plate locked out overhead)

Ball slam from box (reps)

Rest

Total your reps and each foot competed for walking lunges is a point.

For ball slams from box: stand on 20″ or 12″ box, do not jump but reach up to full extension and slam the ball hard enough for it to come back to you.  If you are unable to catch it,  get off the box and chase it down.

If you haven’t already please check out the Holiday Weekend Announcements.

Llody & Hoka look forward to an afternoon on the trails this coming Labor Day!

Saturday: Normal class hours
Painting Party If all runs on time with the installation of the showers it looks like our first day in the new box will be Monday, Sept 13th! With that in mind we have two weekends left to wrap up all the hard work David has been managing.  This weekend we will be working to finish up the majority of the painting and looking for about 12 helping hands for the afternoon.  We will feed you at the end of the afternoon.  We are looking to work from noon-4ish.  If you are interested in helping please email me: ShannaDuvall@Gmail.com

Monday:

No 5am class or evening classes. Team/partner workout that will accommodate larger groups in each class.  We will add a noon class if we have at least 5 say they want to attend on Monday.  Please email me with what class time you would like to attend if it is different than your regularly schedule time.  ShannaDuvall@gmail.com

Aidan pressing her bar high on her 40th birthday. Thanks for starting your day with us Aidan!

Strength/Skill Work Single support deadlifts: 5×5 per leg

WOD

21-18-15-12-9-6-3

Sumo deadlift high-pull

Push Jerks

For time.

Use ~60% of your push jerk 5RM not to exceed 75/55lbs.  Please do not round up on your percentages.  This was the workout of the day on CrossFit.com on August 28, 2010 and the top times ranged from 3:42 (Dave Lipson) to just under ten minutes.  The fittest men/women on the planet are using 75/55lbs so even if you feel you can muscle it out please stick to your percentage.

Check out a young Sage Burgener and her snappy fast elbows.  Coach B address the importance of catching the bar ON THE SHOULDERS.  Were your elbows this high today?

As well, you can read a recent post written by Sage at CrossFit Invictus here.  She discuss some important points to consider when doing the clean which she explains is not called a squat clean as that does that exist.  Confused?  All cleans involve a full squat…unless it says what?  POWER clean!  We (properly many CrossFitters) use squat in the title to clear up confusion, but in the Olympic Lifting World it would just be a clean.
Strength/Skill Work Snatch Balance:  Complete 5-7 sets of 3 getting heavier as you feel comfortable

WOD

200m sandbag run

20 power cleans

100m sandbag run

16 power cleans

100m sandbag run

12 power cleans

100m sandbag run

8 power cleans

100m sandbag run

4 power cleans

200m sandbag run

For time.

Power cleans: Use 80% of power clean 5RM/70% of 1RM not to exceed 135/95lbs

Strength/Skill Work Back squat: Work towards a new 5RM

WOD

400m run

50 squats

25 pushups

400m run

30 squats

15 push ups

200m run

20 squats

10 pushups

200m run

For time.

WOD

3 Rounds for time of:

10 Overhead squats (Use ~80% of your OHS 5RM not to exceed 135/95lbs)

50 Double unders

For time.

See Chris Spealler complete this workout at the 2010 Northwest Regionals here.

Clear your bar, roll out your lower leg and then complete:

6-8 100m hill sprint cut-downs.

First run should be no more than ~50% of your perceived effort then work to gradually get faster over each.  Walk/jog back recovery.

CFA’s Jessica Roberts was a featured athlete for this year’s Asheville Citizen’s Times Half Marathon!  Read more here.

Strength/Skill Work Hang (squat) clean: work towards a new 5RM

WOD

10-1 ladder of Deadlift

1-10 ladder of Hang clean

For time.

Use 80-90% of TODAY’s hang clean 5RM not to exceed your bodyweight.  Use one bar for this workout and alternate b/w deadlifts and hang cleans working down in reps on DLs and up in reps on hang cleans.

Reminder: Today is Project Red Shirt Friday!

Tara knocking out power snatches at the Garage Games this past weekend!

Strength/Skill Work Ring dips: 4 sets of max reps in 30 seconds at the top of every 4 minutes.  Use enough assistance to hit 15-20 dips in the first round.  Post first round and overall reps to comments.

WOD

In two minutes complete:

12 box jumps

12 kettlebell swings

Max rep burpees in remaining time

1 minute Rest

Complete 5 total rounds.

Score=total burpees

WOD

AMRAP in 16 minutes of:

800m run

50 ft broad jump

100m waiters’ walk (25/45lbs plate)

Scale the run to 400m if you do not yet have an 8:00 mile.  (Key word here being “yet”)