30 OH Walking Lunges (45/25)

90 Double Unders

Run 200m

20 OH Walking Lunges (45/25)

60 Double Unders

Run 200m

10 OH Walking Lunges (45/25)

30 Double Unders

Run 200m

Event #5 for 2013 Regionals!
REMINDER: Oly Lifting at 7:00PM!!

We are submitting another Sweatshirt order if your name is on the whiteboard please bring in your money!

QUESTION: What event are you looking forward to the most?

A.) In 10 mins. Establish a 1 rep max Clean

1-1-1-1-1

B.) AMRAP 3 Mins. of Power Cleans

75% of your heaviest successful rep

QUESTION: Do you like seeing the results from the whiteboard?

At Quinn’s Junction Field (By National Ability Center).

AMRAP 15 Mins

1 Burpee

1 Front Squat (155/105)

1 Box Jump (30/24)

2 Burpees

2 Front Squats (155/105)

2 Box Jumps (30/24)

increase 1 rep per round and continue until 15 mins. expires

Perspective!!

QUESTION: What was your excuse today?

A.) 5 attempts for max standing broad jump

B.) 10 Power Snatches (115/75)

20 Pull Ups

8 Power Snatches

16 Pull Ups

6 Power Snatches

12 Pull Ups

4 Power Snatches

8 Pull Ups

2 Power Snatches

4 Pull Ups

A pretty cool diagram of the muscles that are engaged during a clean and jerk.

QUESTION: What is YOUR favorite summer sport?

4 Rounds

20 Double Unders

20 Goblet Lunges (53/35) – 10 per side

20 Sit ups

Here is a map of all of the regions across the world!!

QUESTION: HAs anybody been checking in on the how the athletes are doing thus far? For more info go to http://games.crossfit.com/leaderboard

In 8 mins.

75 Deadlifts (135/95)

Run 400m

*With remaining time As Many Reps As Possible of Shoulder To Overhead with Deadlift weight*

Your score is how many STOH you get with remaining time!

A common and widespread misconception of CrossFit is, “If I lift weights I will get bulky!” When I hear this, which I do often, I find it somewhat amusing. CrossFit promotes long lean muscles through multi-joint functional movement. We do not isolate muscle groups, we do not do concentration curls and we do not do leg extensions! We do pull-ups, we do back squats and we sprint! If you think you will gain bulk and size you will need to do this: train 4-5 hrs a day and consume over 4,000 calories. If you do that you will gain bulk! Look at the picture below. The two girls on the left are multi-year top level CrossFit Games athletes, meaning they train hard and long and are not bulky by anyone’s standards! Eat clean and train hard!

*If you plan on attending the Southwest Regionals in Salt Lake get your tickets soon as they will most likely sell out!*

QUESTION: How many of you have heard the above statement or felt it yourself prior to joining CrossFit?

25 Kettlebell Swings (53/35)

25 Toes to Bar

20 Kettlebell Swings

20 Toes to Bar

15 Kettlebell Swings

15 Toes to Bar

Run 400m

2007 CrossFit Games Champion James “OPT” Fitzgerald

REMINDER:  OLY Lifting at 7PM!

QUESTION: Did you know the 2007 CrossFit Games Champion will be competing at Regionals this year in SLC?

Tabata

Bottom to bottom Squats

Push Ups

What a cute wittle guy!

QUESTION: Who is this guy?

A.) In 8 mins find heavy loading for

3 position power clean

Hip pockets, below the knee, from the floor = 1 rep

B.) AMRAP 7 mins.

4 Hang Power Cleans (155/105)

8 Box Jumps (24/20)

12 Wall Balls (20/14)

Really?

REMINDER: SOFTBALL!!! Team CFMT will be “Hitting” off the softball season tomorrow night at 8PM at the city park! If you signed up please come out and participate and if you would like to show up and have a cold one, there will be plenty of that as well!!

QUESTION: Best caption! What is this guy thinking?