A. Over Head Squats @ 32X1; 3 x 5 sets; rest 120 sec

B1. Wall Ball; 15 unbroken x 4; rest 10 sec

B2. Pull Ups; 10 unbroken x 4; rest 10 sec

B3. High Knee Jump Rope; 30 sec x 4; rest 120 sec

Athlete of the Month/CrossFit Pain and Intensity

Athlete of the Month: Matt Dennis- PR's set this month: 185 Split Jerk, 1st Muscle Up, 3:38-1000m Row TT

Great work Matt keep up the work!

Why does CrossFit work? Anyone who has experienced results from CrossFit or seen some of the top athletes perform CrossFit workouts should know most of the answer to this question. Yes, the magic is in the movements, functional movements will make anyone stronger and have a higher work capacity, but intensity is where you really see results.

If you have never pushed to the point of having to lay down after a workout you haven't experienced that "other level" of CrossFit Pain. Yesterday, the 1000m row time trial made several clients experience even a knew level of pain. At least 4 people in the afternoon group experienced cramping in the legs after this TT. This shows the importance of proper nutrition, take note of what you ate, how much you slept, and how stressful your day was when you experience this type of pain. Make adjustments and learn from it.

Next week we will be showing "Every Second Counts" the video of the 2008 CrossFit Games to help motivate Tyler and I for the next weekend. The games have progressed a lot from 2008 but this will give you all a taste of what we will be going through next weekend. Hope all of you can come to Huntsville, we would love the support.

A. Power Clean; 3 x 5 sets; rest 90 seconds

B1. Press Cluster; 1.1.1.1.1 x 4; rest 60 sec

B2. KB Swings; 21 x 4; rest 60 sec

C1. HSPU; amrap x 3; rest 20 sec

C2. GHD Raise; 8-12 x 3; rest 60 sec

A. Dead Lift @ 42X1; 5 x 5 sets; rest 120 sec

B1. KB Swings; 15 x 3 sets; rest 10 sec

B2. Box Jumps; 15 x 3 sets; rest 90 sec

C. Row Sprints @ 100% effort; 30 sec on 60 sec rest

Press 1-1-1-1

Push Press 3-3-3-3

Push Jerk 5-5-5-5

5 minutes practice Double Unders and High Knee Skipping

+

5 sets

7 C2B Pull Ups

12 Squat Jumps

rest 60 sec

+

Tabata Mash- only 6 of each

Lunge Jumps

Sit Ups

Tuesday's WOD

Pull Ups 3 x 5 sets, strict- weighted; rest 120 sec

+

10-9-8-7-6-5-4-3-2-1

Sumo Dead Lift High Pull, 95/65#

Push Press, 95/65#

A.Front Squat @ 32X1; 3 x 5 sets; rest 90 seconds

B1. 15 unbroken wall ball; rest 10 seconds

B2. 15 Knees to Elbow; rest 10 seconds

B3. 10 Chest to deck push ups; rest 120 seconds

C. 100 sit ups for time

5 minutes amrap Double Unders

5 minutes rest

+

50 Pull Ups

50 Burpees

Very simple...

Row 2000meters... this is not a leisure row!

Why adversity?

*10 Purposes We Have Overcome Adversity:

1) To disciple us

-Hebrews 12:10

2) To bring about good in our lives

- “Your Love Never Fails” by: Chris Quilala

- Romans 8:28

3) To prove faith is genuine

-1 Peter 1:6-7; 4:12-13

4) To prune us to bear more fruit

-Pruning hurts but rids of all the “junk” so that we can get to what matters

-John 15:2

5) To produce increased dependence on God rather than ourselves

-“If dependence brings us TO God, then weakness is an ADVANTAGE.”

-2 Corinthians 1:8-9

6) To give us an increased ministry to others

-meet God in the midst of our adversity; minister to others as a result of what we’ve been through

-2 Corinthians 1:3-4

7) To help us long for Heaven and cling to Christ

-“Heaven Song” by Phil Wickham

-2 Corinthians 4:16-18

8) To produce within us Perseverance and lasting joy

-Sometimes the most loving thing that God does for us is let us walk through adversity so that in the end we develop perseverance!

-James 1:2-4

9) To give us the ability to embrace that God’s grace is sufficient

-What we think is relief of adversity is the embrace of His grace!

-2 Corinthians 12:1-10

10) To know that Christ would be glorified and treasured above ALL else

-In my weakness, your power is made PERFECT!

-John 16:33

Testing

Mitchell, paleo challenge winner, lifts 305# after losing a total of 25lbs!

This week we will be doing some bench mark testing.

First up is the CrossFit Total

Find 1 Rep Max on the following:

Back Squat

Shoulder Press

Dead Lift

-no more than 10 minutes on each lift

-perfect form, no rounded backs

Post comments about video...

Ring Pull Ups; amrap x 3; rest 90 sec

+

21-18-15-12-9-6-3

Sumo Dead Lift High Pull, 75#/55#

KTE

+

Row 750m @ 80%

A1. Front Squat @ 30X0; 3, 2, 1, 1; rest 90 sec

A2. Ring Dips; amrap x 4; rest 90 sec

B1. HSPU; amrap x 3; rest 10 sec

B2. Double Unders; amrap in 30 sec x 3; rest 60 sec

C. GHD sit ups; 15 x 4 sets; rest 60 sec

Marty sporting the new shirts!

Patner WOD

3 Rounds

1 person Rows 500

other person does amrap hang squat snatch

then switch

No more height excuses!

A1. Split Squat @ 30X0; 5-7/leg x 3; rest 90 sec

A2. Ring Push Ups @ 30X0; amrap x 3; rest 90 sec

B1. KB Swings 20 x 3; rest 10 sec

B2. Box Jumps 15 x 3; rest 10 sec

B3. Push Ups amrap x 3; rest 10 sec

B4. Sit Ups 30 x 3; rest 180 sec

3 x 3 Ring Dips

+

"Jackie"

Row 1000m

50 Thrusters

30 Pull Ups

Coaches

Marchers:

3 sets:

10 thrusters – 120#/80#

Row 2 min @ 90% effort

Rest 2 min

+

3 sets:

10 front squat – 135#/95#

90 sec high knee skipping

rest 2 min

+

21,15,9 rep rounds for time;

Chin Ups

Burpees