August 8, 2012

So you think YOU had a bad workout? Matthias Steiner, defending Olympic Champion of Germany, drops a 432 lbs. snatch on his neck. He managed to walk away but he was unable to continue in the competition. Tall Clean Practice, 15 minutes (Go for a...

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August 6, 2012

WHAT KIND OF BEAR ARE YOU?  7 Bear Complex @ 135/95 50 Double-Unders 5 Bear Complex @ 155/105 50 Double-Unders 3 Bear Complex @ 185/120 50 Double-Unders Notes: 1 Bear Complex = 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind...

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COMMITMENT CLUB: JULY

  Every month I look forward to reviewing our attendance numbers and seeing who has shown commitment and dedication to their fitness.  This month was no exception.  One thing that stood out to me this month is all the new names on the list...

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August 3, 2012

8am class and special guest, Tammy McDonald from CrossFit Get Lifted.  Take 12 minutes to work up to a Heavy Split Jerk with perfect form. Then: 3 Rounds For Time: 50 Double Unders 7 Jerks (185, 135) 21 Toes to Bar

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August 1, 2012

Thank you so much to everyone that showed up to assist with laying the rubber mats for our new location.  We are well on our way to THE NEW RXD.  The paint is on the walls, bathrooms being installed, mats on the floor, olympic lifting wood...

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July 31, 2012

Back Squat: 8 reps @ 75% 5 reps @ 80% 5 reps @ 85% 3 reps @ 90% 3 reps @ 95% (Rest 1:00-2:00 between sets) Then: Diane 21-15-9 Deadlifts (225/155) HSPU Assistance: 3 sets of 10 weighted hip extensions

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July 30, 2012

  Take 15 minutes to establish a 1RM Clean & Jerk Then: 3 rounds for time of: Run 400m 7 Clean & Jerks @ 70% (of above) Assistance: 3 sets of max unbroken toes to bars (strict no kip) *Assistance work is to be done on your own after...

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