August 23, 2013

HOW MUCH DO YOU HATE THIS WARM-UP?

It’s like taking medicine.  You know it’s good for you, but it sure is hard to swallow.

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NEXT WEEKEND’S EVENTS:

Saturday, August 31st:  SUMMER SHAKEDOWN TEAM COMP

We will have two teams competing in the Summer Shakedown Team Competition at Red Wolf CrossFit in Huntington Beach.  More details and heat times will be released in the coming week.

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Sunday, September 1st:  ORANGE STREET FAIR

If you have never been to the Orange Street Fair you are missing out.  The event is held at the Orange Circle in Old Town.  They call it an International Street Fair because there are food booths from almost every nationality.  Did I mention there are almost as many beer booths?  It should be a blast for us eat good food and have a few beers together to celebrate Labor Day Weekend.  We plan on meeting at RXD at 4pm.  We will order cabs to drop us at the Fair because parking is non-exsistant.

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STRENGTH:

Fitness: 

Shoulder Press          5,5,3,3,3

Performance:

Clean: 5 sets of 2 reps @80-85%

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WOD:

Fitness & Performance:

10 rounds of

Sprint 100m

2 minutes per round, rest remaining time.

PERFORMANCE SUPPLEMENTAL TRAINING:

Three rounds for time:

6 Ground to Overhead (155/105)

12 Box Jump Overs (24/20)

24 KB Swings (53/35)

50 Double-unders

Rest 3 Min between rounds