150730

THIRSTY THURSDAY

Same time. Same place ! 

Workout:

4 x 50m sprint kick (kick board optional)

1:00 rest between each

2 rounds of:

50m : sprint 25m, recover 25m

50m : recover 1/2 lap, sprint 25m, recover 1/2 lap

50m : recover 25m, sprint 25m

:30s rest between each

150729

For those of you that watched The Games this past weekend, I am sure you all saw the infamous peg board “fiasco” and great point of controversy in our little competitive exercise bubble. Well, being that most of you are fairly new to the bubble (aside from JV being around it since like 1997) I wanted to share with you a bit of exercise-for-time history – as told by the OG himself, Rudolph. 

150729 – The Outlaw Way
Yep, now go ahead and tell all your under informed, non-Outlaw CrossFit, CrossFit friends (because your normal friends don’t care) what you’ve learned. 

BBG:

1a) 4X3 Front Squats – @ 80% of 1rm, rest 2:00

1b) 4X5 Pause Ring Dips (3 sec pause at top and bottom of each rep)  – rest 2:00

Conditioning:

14:00 AMRAP:

14 FS Shoulder Touches

14 Med Ball Sit-Ups 20/14

40 Double Unders 

*EMOM stop and perform 4 jumping air squats*

150728

This was pretty awesome.   
I watched this today. As Tom finished up the brutal thruster/pull-up workout, everyone one in the gym stopped what they were doing and gathered around him. We see this time and time again, at every level of CrossFit – in local competitions, regionals, the games. Something about knowing what the other person is suffering though makes everyone gather around and try and help them through. It’s cool to see… But there is nothing cooler then when you see it transpire among a group of people that you work with everyday and truly care about. You guys are awesome and this was a perfect moment from last nights training.  

Here is the same picture from the final women’s heat at The Games this past weekend – from basically the same moment in the same workout. Pretty crazy, huh? As silly as this exercise sport is, sometimes it is kind of cool. 

BBG:

3 Position Clean (power position, hang, floor) + 1 Jerk – 5×1@65%

Conditioning:

4 rounds for time of:

Run 400m

8 Front Squats 205/135#

Rest 1:00 between

150725

BBG:

EMOM for 10 minutes: 

Hang Snatch + Snatch Balance + OHS

*add weight each minute until failure, then drop down 10# and complete the work there*

Conditioning:

2015 Games “Heavy DT”

5 rounds for time of:

12 Deadlifts 205/145#

9 Hang Power Cleans 205/145#

6 Shoulder to Overhead 205/145#

If you cannot go THAT heavy, go heavier than you did on 7/4. 12:00 time cap.

150724

BBG:

15 minutes to establish a 1RM Clean & Jerk

Conditioning:

15:00 AMRAP of:

30 Clean & Jerks (anyhow) 95/65#

30 Wall Balls 20/14#

21 Clean & Jerks (anyhow) 115/75#

30 Wall Balls 20/14#

15 Clean & Jerks (anyhow) 135/95#

30 Wall Balls 20/14#

9 Clean & Jerks (anyhow) 155/105#

30 Wall Balls 20/14#

150723

THIRSTY THURSDAY ! (swim day)

Same place. Same time. If you haven’t joined us yet, come down!

  
It will take place at the same facility as last week: 

Wakefield Aquatic Center
703-228-2395
http://www.apsva.us/Page/16657
7:15pm

Dave and Jimmy have put a workout together for us and will be there around 6:30 if anyone wants to work on some swimming form or get there early to get comfortable. It is a fee of $8.00 and for Arlington residents it is $5.00.

Conditioning:



3 Rounds of:
25m Sprint Swim
25m Recovery Swim
Partner does plate G2OH until they return.

3 Rounds of:
25m Sprint Swim
25m Recovery Swim
Partner does plate Russian Twists until they return.

1 Round of:
100m Swim – 25m kick, 25m pull, 50m swim

150721

THERE WILL BE NO 6AM CLASS TODAY (TUESDAY). 6AM CLASS WILL RESUME AS NORMAL ON WEDNESDAY 7/22. 

BBG:

3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 1×1@65%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@85%

Conditioning;

4 rounds of:

50 UB Double-Unders

15 TTB (no rest afte DU)

Rest 1:00