WOD: Moore:
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Post total rounds and number of handstand push-ups completed for each round.
Note: goal is to finish at least 5 rounds, and complete at least 40 total HSPUs
Handstand Push-ups
WOD: CrossFit Games Open 11.1
AMRAP in 10 minutes of:
30 Double-unders
15 Power snatches 75/55#
finish with: 3 sets for QUALITY (NFT) of:
3 Strict Muscle-up (use band to scale, or muscle-up row)
3 Ring Dips @32X2
9 GHD Back & Hip Extensions
Food for Thought: Sugar may give you wrinkles via a process called glycation, in which excess blood sugar binds to collagen in the skin, making it less elastic. Cutting back on sugar may help your skin retain its flexibility. Source - Discover Magazine - 20 Things You Didn't Know About... Sugar.
Maggie, with some load overhead!
WOD: Overhead Squat 15-15-15-15-15
5 attempts. Goal is bodyweight.
then:
Tabata Sit-ups (anchored feet)
Food for Thought: Can you imagine eating 16 sugar cubes at one sitting? You probably have. That’s a little less than what is contained in a 20-ounce bottle of cola.
Perry and Shane, Overhead Squats
WOD: Jackie:
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
(12min cap)
Reading Corner: "Fast Food", by Greg Glassman (this article is from 2002)
"One of the more common explanations for bad diet is being “too busy to eat right.” On the face of it this may seem plausible... …the important question is not how much time it takes to eat right but whether it takes longer to eat right than to eat wrong? We thought an experiment was in order. We sent two teams out at lunchtime... " read more here
2012 CrossFit Games: "...the first event of the 2012 Reebok CrossFit Games would be a swim, bike, run event at Camp Pendleton. The race starts with a 700-meter ocean swim with fins, followed by an 8-kilometer bike ride across undulating terrain and soft sand, and finishes with a 11.3-kilometer run across steep hills and more than 427 meters of elevation gain. After about an hour of rest, athletes will complete the Camp Pendleton School of Infantry Obstacle Course. For the final piece of the day, athletes will be tested in a standing broad jump for distance." More here - Major Announcement for Individuals
WOD: Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads per lift.
Food for Thought: some thoughts on how to read the studies that are published by the media on the topic of diet - Does a High-Fat Diet Cause Type 2 Diabetes?, by Mark Sisson
Natasa, working on snatches
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.
Chad, Sumo Deadlift High Pull
Begin with: 500m Row Max Effort
WOD: 12 min AMRAP of
12 Wall Balls
12 Box Jumps, 24"/20"
12 KB Swings, 24/26kg
(min 7 rounds)
Food for Thought: What Really Makes Us Fat (thanks Mike B for the link)
Amanda, Kettlebell Snatches
Begin with: Weighted Pull-ups 3-3-3
WOD: 5 rounds for time of:
Deadlifts, 5 reps 275#/185#
10 Burpees (with clap overhead while airborne).
Notes: There is a 7 minute cap on this workout today. Scale accordingly.
Watch the Video: from CrossFit Journal - Simple Nutrition, by E.C. Synkowski
Greg, sandbag work
WOD: Manion
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post total time.
Notes: There will be a generous 45 minute cap on this workout.
MobilityWOD: Improving Squatting Mechanics
Food for Thought: Is This Any Way to Lose Weight?
NYC Endurance Running Basics Program: there are only 2 spots left for this program. Send an email to info@crossfitlic.com to register.
Foundations: Our next scheduled Foundations start on July 9 (M/W/F at 7:30pm), July 17 (Tue/Thu at 7am), July 23 (M/W/F at 7:30pm) and July 31 (Tue/Thu at 7am). Sign up your friends and family!
If your Air Squat still looks anything like the picture on the left below,
you need to do today's workout with the PVC pipe.
call 646-415-8363 or email info@crossfitlic.com to schedule your free introduction to our program!
Workout Log
CrossFit Journal