•  Oct 28, 2014

Wednesday – 102914 – Power Snatch, Hang Power Snatch, Run, Pull-Up

[caption id="attachment_7054" align="alignnone" width="575"]Rick R. setting up in the high hang position, potentially about to launch himself underneath the bar, and...Henry... Rick R. setting up in the high hang position, potentially about to launch himself underneath the bar, and...Henry...[/caption] CrossFit Class Power Snatch + Hang Power Snatch: 2 x (1 + 2) 2 x (1 + 1) 3 Rounds For Time: 400 M Run 21 Hang Power Snatch (75/53) 12 Pull-Ups OLY Class Drop Snatch: 3-3-3-3 Power Snatch Above Knee + Snatch Above Knee: 2 x (2 + 1) 2 x (1 + 1) Good Mornings: 5-5-5 Competition Class Wednesday - 102914 - Field of Teams Prep Cycle (24/31) Post thoughts and results to “comments”.
 •  Oct 27, 2014

Tuesday – 102814 – Back Squat, Goblet Squat, KB Swing

[caption id="attachment_7047" align="alignnone" width="575"]KB's were a bad decision... KB's were a bad choice...[/caption] CrossFit Class Pre-Workout Mobility: Banded Hip-Grinder (2 minutes per side) Back Squat: 5-3-1 4 Rounds For Time: 20 Goblet Squats (53/35) 20 KB Swings Strength Class Back Squat: 8 x 8 Good Mornings: 4 x 10 Strict TTB: 3 x AMRAP Competition Class Tuesday - 102814 - Field of Teams Prep Cycle (23/31) Post thoughts and results to “comments”.
 •  Oct 26, 2014

Monday – 102714 – Jerk Dip, Jerk, Run, Power Clean

[caption id="attachment_7041" align="alignnone" width="575"]Mid-shin, above the knee, into the hip, PULL UNDER THE BAR!... Mid-shin, above the knee, into the hip, PULL UNDER THE BAR!...[/caption] CrossFit Class Mobility: Banded OH Stretch Jerk Dip + Jerk (off rack): 2 x (1 + 3) ...then… Jerk: 2 x 2 For Time (Compare to 060113): 400 M Run 1/1, 1/2, 1/3, 1/4, 1/5: Power Clean/Jerk (155/113) 1/1, 2/1, 3/1, 4/1, 5/1: Power Clean/Jerk (155/113) 400 M Run OLY Class Jerk Dip + Jerk: 4 x 2 (1 + 1) Clean Above Knee + Jerk: 3 x 2 (1 + 1) 3 x (1 + 1) Competition Class Monday - 102714 - Field of Teams Prep Cycle (22/31) Post thoughts and results to “comments”.
 •  Oct 25, 2014

Sunday – 102614 – Run, Power Clean, Jerk

[caption id="attachment_7035" align="alignnone" width="575"]Alicia K. looking very focused... Alicia K. looking very focused...[/caption] CrossFit Class “Abbate” U.S. Marine Corps Sargeant Matthew T. Abbate, 26, of Honalulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand Province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. For Time: 1 Mile Run 21 Power Clean and Jerks (155/103) 800 M Run 21 Power Clean and Jerks 1 Mile Run Post thoughts and results to “comments”.
 •  Oct 24, 2014

Saturday – 102514 – Back Squat, Front Squat, OHS, Deadlift, Power Clean, Shoulder-To-OH

[caption id="attachment_7031" align="alignnone" width="575"]"Reluctantly crouched at the starting line, Engines pumping and thumping in time, The green light flashes, the flags go up, churning and burning they yearn for the cup...he's going the distance, he's going for speeeeed!... "Reluctantly crouched at the starting line, Engines pumping and thumping in time, The green light flashes, the flags go up, churning and burning they yearn for the cup...he's going the distance, he's going for speeeeed!...[/caption] CrossFit Class For Time: 30 Back Squats (135/93) 20 Front Squats 10 OHS 30 Deadlifts 20 Power Cleans 30 Shoulder-to-OH Post-Workout Mobility: Roll Out IT-Band (2 minutes per side) OLY Class Segmented Clean: 2-2-2 Clean + Clean Below Knee: 5 x (1 + 1) Competition Class Saturday - 102514 - Field of Teams Prep Cycle (20/31) Post thoughts and results to “comments”.
 •  Oct 23, 2014

Friday – 102414 – Clean, WB Shot, KB Swing

[caption id="attachment_7025" align="alignnone" width="575"]What does a prescribed WB shot look like you ask?  The gentlemen in the middle is clearing displaying the proper height, while the young man on the left unfortunately had to "no rep" himself for failing to hit the 10' target... What does a prescribed WB shot look like you ask? The gentlemen in the middle is clearing displaying the proper height, while the young man on the left unfortunately had to "no rep" himself for failing to hit the 10' target...[/caption] CrossFit Class Clean: 3-3-2-2 1 Minute On, 1 Minute Off, For 14 Minutes: 21-15-9: WB Shots (20/14) KB Swings (53/35) Competition Class Friday - 102414 - Field of Teams Prep Cycle (19/31) Post thoughts and results to “comments”.
 •  Oct 22, 2014

Thursday – 102314 – Bench Press, HSPU, Pull-Up, Ring Dip, TTB

[caption id="attachment_7021" align="alignnone" width="575"]Ian E. collecting himself after some heavy deadlifts... Ian E. collecting himself after some heavy deadlifts...[/caption] CrossFit Class Pre-Workout Mobility: Banded Bully Stretch (2 minutes per side) EMOM 9 Minutes: Bench Press: 3-3-3-2-2-2-1-1-1 For Time: 21-15-9 HSPU Pull-Ups ...immediately followed by… 21-15-9 Ring Dips TTB Strength Class Bench Press: 8 x 8 Weighted Pull-Ups: 4 x 8 Weighted Dips: 4 x 8 Competition Class Thursday - 102314 - Field of Teams Prep Cycle (18/31) Post thoughts and results to “comments”.
 •  Oct 21, 2014

Wednesday – 102214 – Front Squat, Split Jerk, Run, Burpee Pull-Up

[caption id="attachment_7018" align="alignnone" width="575"]Meg W. helping Jack Jones figure out the time after his CrossFit Kids workout.  Apparently he PR'd his fort making time... Meg W. helping Jack Jones figure out the time after his CrossFit Kids workout. Apparently he PR'd his fort making time...[/caption] CrossFit Class 5 Working Sets: 3 Front Squats (off rack) + 1 Split Jerk 4 Rounds For Time: 400 M Run 15 Burpee Pull-Ups Post-Workout Mobility: Lat and Tricep Smashing OLY Class Jerk in Split Behind Neck: 2-2-2 Jerk Behind Neck: 2-2-2-1-1-1 Whirly-Dirlys: 10-10-10 Competition Class Wednesday - 102214 - Field of Teams Prep Cycle (17/31) Post thoughts and results to “comments”.
 •  Oct 20, 2014

Tuesday – 102114 – Push Press, Shoulder-To-OH, Muscle-Up

[caption id="attachment_7014" align="alignnone" width="575"]Grant W. making the jerk-grip OH squat look easy while putting some serious weight overhead, and yes Grant, you look good doing it... Grant W. making the jerk-grip OH squat look easy while putting some serious weight overhead, and yes Grant, you look good doing it...[/caption] CrossFit Class Push Press: 6-4-2-2 9-7-5 Reps For Time: Shoulder-to-OH (185/123) Muscle-Ups Mobility: Sleeper Stretch (2 minutes per side) Strength Class Back Squat: 8 x 8 Good-Mornings: 4 x 10 Strict TTB: 3 x AMRep Competition Class Tuesday - 102114 - Field of Teams Prep Cycle (16/31) Post thoughts and results to “comments”.
 •  Oct 19, 2014

Monday – 102014 – Deadlift, Box Jump, Double-Under

[caption id="attachment_7011" align="alignnone" width="575"]Laura G. looking REALLY fast under the bar during a split jerk... Laura G. looking REALLY fast under the bar during a split jerk...[/caption] CrossFit Class Deadlift: 4-4-2 AMRAP 10 Minutes: 7 Deadlifts (225/163) 14 Box Jumps (24/20) 21 Double-Unders Post-Workout Mobility: Planter Fascia Smashing (2 minutes per foot) OLY Class Sots Press: 3-3-3 Snatch Above Knee w/o Moving Feet: 3-3-2-2-1-1 Snatch Pull: 3-3-3 Competition Class Monday - 102014 - Field of Teams Prep Cycle (15/31) Post thoughts and results to “comments”.