Team "Murph"
In teams of 4, and only one member of your team working out at a time, complete the following workout:
1 Mile Run
100 Pull ups
200 Push ups
300 Air Squats
1 Mile Run
The workout will be explained during 9AM class. 10AM is open gym.
Burpee Law #4
Empty bars were not made to be dropped. Neither were dumbbells or kettle bells. I understand that sometimes, it’s going to happen. I never want you to make the mistake of thinking that we would rather you hurt yourself than drop the equipment because that is not the case. The case is that we are trying to help our equipment last a lifetime.
As for empty bars, they just weren’t made to be dropped without bumpers on them and even then, I would be cautious of dropping bars with even the green bumpers. This also pertains to the removal of bumpers from barbells too. Don’t take the weight off, allowing the bar to free fall to the ground and shake.
If kettle bells, dumbbells, and/or barbells with training plates are dropped, you owe the gym 10 burpees. If an empty barbell is dropped, you will owe 20 burpees. Thanks for your cooperation.
Jillian Kinzer shows us how to throw a medicine ball.
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If you haven't already been over to the strength blog, I am hosting two seminars. The first one will last 3 hours long and will cover nothing but the clean & jerk. We will go over progressions, squat clean, power clean, and split jerk. The cost for this seminar is $50 and will take place on Saturday, August 14th from 12PM to 3PM.
The second seminar will also last 3 hours and will be all about the snatch. We will go over progressions, full snatch, and the power snatch. The cost for this seminar is also $50 and will take place on Saturday, August 21st from 12PM to 3PM. There are only 12 spots available.
If you would like to improve your CrossFit experience during workouts, these seminars are sure to give you that. It is dedicated time that a lot of you want and usually can't get. I am only allowing 12 people into each seminar and at the moment, there only 8 spots left for the clean & jerk seminar and 9 left for the snatch seminar.
If you are interested, please mosey on over to Strength Development Inc. and click on the appropriate PayPal buttons to sign up.
The second seminar will also last 3 hours and will be all about the snatch. We will go over progressions, full snatch, and the power snatch. The cost for this seminar is also $50 and will take place on Saturday, August 21st from 12PM to 3PM. There are only 12 spots available.
If you would like to improve your CrossFit experience during workouts, these seminars are sure to give you that. It is dedicated time that a lot of you want and usually can't get. I am only allowing 12 people into each seminar and at the moment, there only 8 spots left for the clean & jerk seminar and 9 left for the snatch seminar.
If you are interested, please mosey on over to Strength Development Inc. and click on the appropriate PayPal buttons to sign up.
Felt off right from the start but hit
Snatch - 209 (Took 3 Tries)
Clean and Jerk - 242
Band Front Squatted - Unload Day on the Russian Squat Program ...
Mini Bands + 175 for 4X2 every 60 secs
** The Snatch and Clean and Jerk just felt slow.. The weight actually feels much lighter and I had good 1st and 2nd pulls, but my 3rd pull was too slow on my snatch and too low on my clean... I would pull the bar to around chest height but drop about 6 inches below that and let the bar drop on me which took a toll... Need to hit more tall cleaning and snatching during the next 6 weeks..