Thursday

Flip it like you own it!

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga

7pm

Mobility-10 minutes

Skills-10 minutes

Strength

Clean

(Power, Hang, Squat...Your Choice)

25 minutes to find 1 Rep Max

Read:

Trigger Point Massage

by Christian Lemberg

"Grace on Crack" Results:

Everyone was on fire today! You guys and gals had great form and you judges did a great job judging. Be proud today because you did "Grace" and kept on going.

Rx'd-Jessie-25, Kelly-34, Andy-70, Coach-78

Non-Rx'd-Karen-70, Juliet-67, Katie-60, Kim-60, Allison-56, Julie-53, Cheryl-50, Lisa-50, Steph-48, Mickle-46, Baylor-45, Dan-45, Adam-44, Amy-40, Charlie-37, Gabe-34, Anwar-30

"Grace" on Crack

Quote of the Day

"We seem to be made to suffer. It's our lot in life!"

-C-3PO

Strength-

Week 4 (Deloading)

Deadlift

#1 set 5 x 40% 1RM

#2 set 5 x 50% 1RM

#3 set 5 x 60% 1RM

Metcon-

Clean and Jerk - as many reps as possible in 10 minutes #135/95

This is like "Grace" on crack because all of you will get more than 30 reps.
Here is the fun part. Do you know the correct ROM (range of motion) for the Clean & Jerk? You will!

Partner up... first you will count reps and "judge" for your partner, and encourage them to get as many reps as possible for the whole 10 minutes. Count only the reps for each complete repetition, from ground to fully locked out over head. After 10 minuets record total reps then switch partners (let them catch their breath so they have some oxygen in their brain before your start).

Watch and see what the Clean and jerk looks like, watch the low back, hips, elbows, and HAVE FUN!

Redeeming a Bad Run

by Mike Warkentin

Jason Khalipa finished 72nd in the first workout at the CrossFit Games. Over the next seven WODs, he clawed his way back into contention and earned the respect of the CrossFit community.