Three rounds for time of:
Run 800 meters
Rest 2 minutes

Last done 05/09/2012

WOD Demo with Vince Carter - video [wmv] [mov] [HD mov]

***With tomorrows likely, extremely wet weather...you're options are to take your chances and try to run on your own at some point during the day when there's a break...if there's a break from the rain.  Or come at your usual time and row and or work on skills that you aren't accomplished at yet.  A number of you could probably stand to make up a WOD or two from this week.  So...get your butts to the box tomorrow.  ****

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20/14 pound ball
3 Handstand push-ups
225/155 pound Power clean, 1 rep

WOD Demo with Shaun Eagen - video [wmv] [mov] [HD mov]

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

WOD Demo with Zack Height - video [wmv] [mov] [HD mov]

Rest Day

FOR TIME:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 / 1.5 pood
30 Sit-ups
20 Hang squat cleans, 35/25 pound dumbbells
25 Back extensions
30 Wall ball shots, 20/14 pound ball
3 Rope climb ascents

WOD Demo with Chris Spealler - video [wmv] [mov] [HD mov]
Extended Workout Footage - video [wmv] [mov] [HD mov]

10-8-6-4-2 reps for time of:
Muscle-up
Box jump, 40" box

Pat Barber 4:58, Garret Fisher 6:38.

WOD Demo with Pat Barber and Garret Fisher - video [wmv] [mov] [HD mov]

Rest day.

Great work yesterday, everyone that was able to participate...which was far more people than I expected due to how challenging that WOD appeared even on paper.  A few of you were able to actually do the swim part as well on your own, very cool (Shane, Nick and Alyssa)!!  As I was the last one to WOD last night...laying there for about 15 minutes before I could function normally again...I fully understood why so many of you sat there like zombies for so long upon completion. 

For the Team WOD / Bring A Friend Day tomorrow 08/25/2012  --  8 AM: 

We will be meeting at Lakeside High as we did on the 4th of July.  I will be there well before 8 am setting up.  Please, if you are bringing a friend...come a little early so they can fill out a waiver.  Everyone...please let me know if you are in fact able to join us tomorrow and as well...if you are bringing anyone and how many.  It will help me with how I plan the WOD (what type....equipment necessary...etc.)  It will of course be a WOD that everyone is capable of.  What anyone accomplishes will be up to their current level of fitness. 

Things to bring: 

1.  The same kickass attitude you all always have.
2.  Your own water of course since we won't be at the gym.
      Hydrate well though before you come and remind your friends
      of the same.
3.  Just in case...you might want to bring gloves if you have
     any...not certain of the WOD yet but they might be helpful,
     not crucial or anything but helpful.  No...we're not doing bear
     crawls.
4.  Please, if you have a CrossFit Hot Springs t-shirt...wear it.  I'd really appreciate it. 
     Hopefully we can get a group photo before or afterwards. 

Unless someone is out there at the gym frantically excavating and putting in a pool overnight...no...we won't be swimming tomorrow.  Now...if you have dumbbells at home and have access to a pool...by all means try this one out.  You could do it at the lake as well but I highly sugggest you have someone watch you because I thought I might drown when I swam for the first time in forever for the sprint triathlon back in June. 

So...for substitution...which still isn't the same as swimming...you'll either run 800 meters or row 1000 instead for each round.

4 rounds for time:
Run 800 M or Row 1000
23...40 # dumbbell squat cleans

Power clean 1-1-1-1-1-1-1 reps

WOD Demo with Corey Auger - video [wmv] [mov] [HD mov]

Ok...several Youtube videos for you all to watch today.  They're important to watch because you're going to hear him discuss things many if not most of you all have heard me say many times.  This is who I got certified for the Olympic lifts by.  He's got numerous decades more experience than I have.  Please watch these...you all should pick up on any number of things in these three videos that will help you with your lifts.  Quite often...listening to someone else trying to impart the same knowledge, but slightly different...will help things sink in. 

For time:
135/95 pound Thruster, 15 reps
Run 200 meters
95/65 pound Thruster, 20 reps
Run 400 meters
65/45 pound Thruster, 30 reps
Run 800 meters

Jeremy Thiel 10:05, Michael Winchester 11:10.

WOD Demo with Jeremy Thiel and Michael Winchester - video [wmv] [mov] [HD mov]