Begin with: Snatch (60%/3)x2, (70%/3)x3, (75%/2)x3

WOD: AMRAP in 12 min of:
Right arm Overhead Weighted Walking Lunges, 45/25#, 40ft
Left arm Overhead Weighted Walking Lunges, 45/25#, 40ft
Knees to Elbows, 12 reps

Quote of the Day: “If you don’t have time to do it right, when will you have time to do it over?” – John Wooden

Blake, snatching the bells

Begin with: Cast Wall Walks, Practice Handstand (floor, parallettes), HS Lower to Straddle L, Press to HS

WOD: 4 rounds of 1000m Row. Rest 3-4 minutes between rounds.

Reading Corner: Posture – Why Your Back Hurts

Danny and Yamille, rowing station in the Fight Gone Bad.
There is about 3 weeks left to Fight Gone Bad 5. Have you signed up yet?
Reminder: there is no minimum donation to participate in this event.

WOD: 5/3/1 Back Squat cycle 1, week 1
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

Finish with: Good Mornings

Note: To warm-up for the 5/3/1 work sets Jim Wendler recommends: 5 reps at 40%, 5 reps at 50%, 3 reps at 60%, and then begin the work sets. If you are into Excel, here is a helpful spreadsheet to calculate percentages for the cycle. And finally, in case you didn’t read it last week, here is again the article that explains 5/3/1.

Labor Day Weekend Schedule: This Saturday there will be a 9am Skills & Drills class and 10am WOD. Next Monday there will be classes at 6pm and at 7pm only. Don’t forget to sign-up for your classes.

Blast from the past: Yinh is getting ready to Back Squat, September 1, 2009

WOD: “Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Reading Corner: Don’t Just Sit There!

Note: Don’t forget to sign-up for your classes and check our schedule page for the upcoming updates to our schedule.

Liz, ring practice

Begin with: Power Clean & Jerk (60%/3+1)x4, (70%/3+1)x4
Clean Extension 60%/5, (70%/5)x2, (80%/4)x2

WOD: AMRAP in 7 min of:
Front Squat 185/125#, 3 reps
Burpee, 10 reps

Reading Corner: Primal Strength Training for Women: Not So Different After All
and…
Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete

Blast from the past: 2009 CrossFit Games Northeast Regionals
Oh uh… Olga just started doing CrossFit and look at the results…

Reminder: For those coming with us to the Traveling Rings, we are leaving the box at 10am. The poker training session at the School of Cards is starting around 3pm. More details here.

Congratulations Christina on the first Muscle-up!

WOD: 2010 CrossFit Games Finals Affiliate Cup Event 3
Two rounds for time of:
Run 300 meters
15 Box Jumps over 24” box
15 Dumbbell Squat Cleans (45/25 lb.)
30 Double-unders
15 Push-ups (hands must release from floor)
15 GHD sit-ups
30 yard Walking Lunges

to view the archived version of the event at the games go to http://live.crossfit.com , from the menu on the bottom left under “Missed something live? View the archives below, organized by hour” select “17-Jul-2010 11:00-12:00“. The actual event starts approximately on the 8th minute.

Mark your Calendars: We are about to embark on the Fall 2010 Nutritional Challenge. The challenge will start on Wednesday, September 15th and end 45 days later, on Friday, October 29th with a potluck party. Those who plan to participate will be required to attend one of the Nutritional Talks before the challenge. Two dates: Wed, Sep 8th, 9pm OR Mon, Sep 13th, 9pm. More details to follow.

Todd and Al, running drills.
What needs improvement here? Post your thoughts to comments.
Short CrossFit Journal article on The Basics of Pose Running Techniques by Brian MacKenzie

Begin with: Practice Kettlebell Juggling & KB Snatch and KB Clean & Jerk Technique

WOD: KB Snatch Test, 16/12kg (Rx+ 24/16kg):
10 minutes of KB Snatches. Switch hands as needed. Once the Kettlebell is picked up, it cannot be let down. If the KB hits the ground, the test is over. Switch hands as necessary.

Count total reps of snatches performed and post to comments

Finish with: Stretch & Foam Roll

Reading Corner: from the Denver Post – Their secret: Work out hard, and eat like a cave man

Announcement: We are extremely excited to announce that we are hosting Dr. Loren Cordain, the author of “The Paleo Diet” and “The Paleo Diet for Athletes” with the Nutrition Lecture on Saturday, October 2nd. Space is limited. Reserve your spot now. For more details and to register go to the event page.

Colorado State University professor Loren Cordain, holding a replica of a paleolithic skull, says early humans didn’t drink milk or eat bread. ( Cyrus McCrimmon, The Denver Post )