Double Alternating Tabata
Front Squats, 154#/104#
Short Shuttle Sprint, 12 feet
Complete 20 seconds of work followed by 10 seconds of rest alternating between each exercise for 8 rounds each (8 minutes total).
Post max reps from each exercise to comments/LogWod.
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CrossFit Games competitors: CFO WOD
Say hi to 3 year old Javen Dean, son of Justin Dean. Jevan likes to play like dad and from the looks of it, is pretty good at it too.
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There are a few spots left for the 3:30pm spot and only one spot left at 7:30pm for our strength training class. If you think you might be interested let me know and we'll get you signed up.
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We have two large events hosted by the gym coming up in the next couple of weeks and at the beginning of August, respectively. These are family events and everyone is encouraged to come along with the family in tow.
We like to have big shindigs and we do this to help you guys get to know each other and to have cool things for you guys to do. There will be emails sent out to everyone concerning these awesome events so be sure to check your inbox.
The first is on June 27th. We will be hosting a huge BBQ out at Macy Kasperbauer's, wife of Kyle Kasperbauer, parents house. We are billing this event as "Come see the Affiliate Cup Team Workout in the Sand. More details to come........
The second event takes place on August 1st and is a golf outing. This will be a 4 person scramble out at Shoreline Golf Course. There is room for 10 teams and we encourage that most of each team be from the gym. This is a first come, first serve event. Registration will be made available within the email that is sent out and once the ten spots are filled, registration will close. More details to come...........
So as you can see, there is a lot in the works in the upcoming weeks. Please make plans to try and attend. It isn't quite as much fun if you don't come.
We like to have big shindigs and we do this to help you guys get to know each other and to have cool things for you guys to do. There will be emails sent out to everyone concerning these awesome events so be sure to check your inbox.
The first is on June 27th. We will be hosting a huge BBQ out at Macy Kasperbauer's, wife of Kyle Kasperbauer, parents house. We are billing this event as "Come see the Affiliate Cup Team Workout in the Sand. More details to come........
The second event takes place on August 1st and is a golf outing. This will be a 4 person scramble out at Shoreline Golf Course. There is room for 10 teams and we encourage that most of each team be from the gym. This is a first come, first serve event. Registration will be made available within the email that is sent out and once the ten spots are filled, registration will close. More details to come...........
So as you can see, there is a lot in the works in the upcoming weeks. Please make plans to try and attend. It isn't quite as much fun if you don't come.
Lift plus metcon today since I'll be attending a bachelor party all day tomorrow and probably be in no shape to workout ;)
Band Resisted Tall Snatch (Black Bands)- Sets of 2 (added 15-20#)
SS w/
Snatch Work (90-95%) (198-209)- 4 sets
110, 154, 185 - doubles
198, 204, 209X2X1 - No Misses
Snatch Pulls (110%) - Doubles
228, 238, 248
Front Squat (RSP) - 4X2 (80%)
- 225# every 2 mins
Back Extensions (90#) 3X12
Weighted Pull Ups 4X5
22,33,44,55#
Metcon:
Full Stadium Stair Sprints
(78 Steps up, 78 down X 3X = 1 RD)
60-75 secs Rest between RDS
1st - 1:29
2nd - 1:27
3rd - 1:23
4th - 1:25
- Almost killed myself running down stairs but broke 90 secs each time just like I wanted
Today I did back squat: 5x5 @ 275
Then 3 rds:
10 SDLHP (135)
5 CTB pullups
5:40
was going to do sets of 10 pullups, but my arms were dead after the SDLHP (also, had iron plates which made those harder).
Did strength class at 6:30:
3x5 back squat @ 218#
bench press @ 125# but didn't get all reps; did 1x4, 1x3 and 1x3 so will be staying at this weight until I can get all reps;
I will do DL this morning (sat) as I didn't have time to get it done yesterday.
Ok I did 111 reps rx'd.