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sunday 081014

Happy Gym Rest Day but no rest for this crew.

10487470_799442953432861_6229084937725609743_n[1]   Come cheer and support at the sports plex.

 

 

 

 

 

 

 

TAM TAM volunteering

TAM TAM volunteering

HAPPY MEMO!!!!  I CLOSED ON THE BUILDING NEXT DOOR SO OVER THE NEXT MONTH THERE WILL BE CONSTRUCTION HAPPENING!!

Saturday 080914

Workout of the Day

joshua-harris-mr-joshuaSO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Announcement

This Saturday and Sunday we have several of our athletes and coaches competing in the Mid Atlantic Garage Games.

Let’s see how many of us can go support them!

HERE are the details(or like their FB page). The heats have not yet been released.

The National Anthem will begin at 8:55a.m. on Saturday,

and WOD 1 will begin at 9:00a.m.

What a FUN way to spend our weekend cheering on and supporting all of their efforts!

Hope to see you all there, and we wish all of our athletes strong lungs, fast runs, and most of all, a fantastic time! ;)

Thursday 080714

Workout of the Day

(20 Minute Cap For Everything)

Snatch Ladder Starting @95/65

Perform x1 Rep Every Minute Increasing 10 pounds till Failure.

After Failure, Perform 15 Reps @75% of Failed Attempt.

 

 

Mobility

Snatch prep:

Strength

We rarely talk about swimming because it’s something we all have to do on our own time. Swimming is a fantastic way to spend your rest days (active recovery ;) )or train when something’s injured or you’re just too sore to do 150 more squats. This short article on the Crossfit Journal talks about how to train for Crossfit style competitions involving the pool. “Torpedo School 3: Start Me Up.” 

Monday 080414

Workout of the Day

(15 Minute CAP)

200M Weighted Carry

150 Air Squat

150 Ring Push Ups

200M Weighted Carry

150 Sit Ups

Mobility

After 31 Heroes, make sure to do this IT Band fix!

Recipe

Elana’s Pantry has a yummy recipe for “Paleo Bread” that would be nice with your morning eggs ;)

Supplemental Exercises: Week 4

Each day, athletes have to choose 3 pieces. 2 have to come from the same principle.
This still allows for a day of training, any day each athlete chooses, to skip supplemental training.

Choose 3 pieces, 4 days a week:

Ninja

15×2 Seated Box Jumps @12-14″ seat to 24″-40″ height

DU Flight Simulator 5UB-10UB-15UB-20UB-25UB-30UB-Back Down (modification is to find total repetitions and perform total for time)

10 x5 Down -5 Back -10 Down-10 Back yard Suicide Sprints 1:1

10:00 AMRAP x10 foot Agility Ladder Repetitions 4 Count Foot Work

 

Warrior

20×3 Strict HSPU Every :30 (after first failure to meet intervals, complete repetitions for time.)

8×14 GHDSU Hold & Bench Press with 30/20 Slam Ball

x50 L Pull-Ups (modify to tuck position)

7×20 Make Shift Reverse Hyper Using GHD Machine

 

Super Hero

7x 7 Double KB Bent Over Row @53/35 +5 Double KBRDL Superset

7×10 Down-10 Back -10 Down  yard Prowler High Handle @180/110

7×3+5 Double KB Clean x3 +  Split Jerk x5

400M Sled Pull @90/50

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