WOD:
A. Row 20 min for total distance

B. 3 rounds NFT of:
5 TTB on Stall Bars
4 Skin-the-cats on Bar
3 Ring MUs
2 Bar MUs
1 min of Wall Runs

Kristin, Kettlebell Swing

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Begin with: TGUP - find your 1RM. You should be able to do this weight with both left and right hands.

WOD: 3 rounds for time of:
15 Hang Power Cleans, 135 lbs
15 Burpees

Note: 10 min cap. Goal to finish under 7 min. Scale accordingly.

Marty surprises us with the front and side splits!

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WOD: Back Squat 1-1-1-1-1-1-1

Quote of the Month: "Spreading chalk all over the facility because of an unwillingness to take the extra seconds to rub it into the hands over the bucket is disrespectful to the owner of the facility and a hassle for those who have to clean it up. [...] Remember - chalk trails on the floor lead to amateurs". - Greg Everett

Required Reading: The Chalk Conundrum, CrossFit Invictus
Got Chalk?, CrossFit Hoboken
CHALK WHORE!!!!, CrossFit One World
OUCH! (Cut the chalk!…), CrossFit One World

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Open Floor: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please register for your classes ahead of time and don't forget to sign-in as you come in using the laptop by the entrance.

Reading Corner: from the CrossFit Journal - Oly Optimization, by Chad Vaughn

Reminder: NYC Endurance Running Workshop is today at 12pm. For those who wanted to attend but didn't sign up yet, there is still room in this class so you can sign up on the spot. If that is the case, please arrive a few minutes early. More information is here.

James, Snatching!

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WOD: Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Reading Corner: London 2012 Olympics: A guide to weightlifting

Jamie, kettlebells always come with the smile!

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WOD: 3 rounds for time of:
10 Deadlifts 275/185#
50 Double Unders

Note: 10 min cap. Scale accordingly.

Finish with: the hip flexor stretch from mobilityWOD Episode 4: Extension of a Psoas Flavor

Dominick, Snatching

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Begin with: Snatch Balance 3-3-3

WOD: Snatch, find your 1RM

Watch the Videos: Snatch Analysis from Coach Bob Takano:
1) Art Asatoorian’s 57,
2) Art Asatoorian’s 62 miss
3) Art Asatoorian’s 62 success

Food for Thought: A Technical Description Of The Pull In Weightlifting

Note: Weightlifting at the 2012 London Olympics Games starts Saturday, the 28th with the Women's 48kg weight category. We are having our end of 2012 Summer Nutrition Challenge Benchmark Workout and Potluck Party that Saturday morning at 10am, and are planning to watch the Olympics right after, during the potluck. For more information on the Weightlifting at the Olympics this year go here.

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WOD: "Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Record Tabata score for each exercise as Round Reps and total those for final score as Total Reps. E.G., 10, 22, 9, 15, 15 = 71

Perry, push-ups

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WOD: Grace
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post total time.

Note: 5 min cap today. Scale accordingly.

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Begin with: Front Squat 5-5-5

WOD: Complete as many rounds in 12 minutes as you can of:
5 Front squats, 185/123#
10 Chest to bar Pull-ups
20 Double-unders

Notes: The bar starts from the ground. Goal is to complete at least 4 rounds. Scale accordingly.

NYC Endurance Running Basics Program & Workshop: There is still room available in the NYC Endurance Running Workshop that will take place on Sunday the 22nd, and there are 2 spots left for the 3-week Running Basics program. Send an email to info@crossfitlic.com to register. More info is here.

Watch the Videos: Simple Nutrition, by E.C. Synkowski - Part 1, Part 2, Part 3.

Rich Froning and Annie Thorisdottir, the 2012 Reebok CrossFit Games Champions!

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