Seek out that particular mental attribute which makes you feel most deeply and vitally alive, along with which comes the inner voice which says, ‘This is the real me,’ and when you have found that attitude, follow it.”—William James
Rest Day
5 Rounds for time:
5 Ring Handstand Push-ups
5 Deadlifts
Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you’re willing to pay the price.”—Vince Lombardi
Boot Camp at Palmer Park
Bring a friend at 10!
Palmer Park Relays
In Teams of two:
Jump Rope Sprint 50m and back (switch partners)
Cartwheel to 50m mark/Sprint back (switch partners)
Bulgarian Bag Broad Jumps, 8-12-16kg (switch partners)
Slam Ball Sprints, 30#-40# (switch partners)
The way to wealth is as plain as the way to market. It depends chiefly on two words, industry and frugality; that is waste neither time nor money, but make the best of both. Without industry and frugality nothing will do; with them, everything.”—Franklin
WOD
4 x 100m Sprints (Practice POSE Running)
____________
“Kelly”
Five rounds for time
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
______________
20 Pullovers
Record your stats/notes in your workout log/journal.
There is an energy field between humans. And, when we reach out in passion, it is met with an answering passion and changes the relationship forever.” – Rollo May
WOD
Deadlift 5×5
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Choose three met con exercises (ie rowing, running, double unders, etc), three weightlifting exercises (ie deadlifts, presses, cleans, etc), and three gymnastics exercises (ie pull-ups, push-ups, back extensions, etc). Perform these exercises in any order for as many reps as you can in 12 minutes. It is your responsibility to count your reps. After your exercises are chosen, one athlete will choose three cards from a deck of cards to indicate the value of the met con exercises, the gymnastics exercises, and the weightlifting exercises. Your score will be your reps multiplied by the point value. You must perform all nine of the exercises in the twelve minutes. 4 single unders = 1 rep; Row & Airdyne: 1 calorie = 1 rep; Run: 25yds = 1 rep.
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Hang Power Snatch 7×1
Record your stats and notes to your workout log/journal.
Daily WOD
Score
Mitch (du,row,ad; pu,su,kups; dl,kb cln,kb swng)
129
Jake (du,row,ad; pu, be,kups; dl,kb swng,fs)
109
Laura (su,row,ad; jmpplups,jmpmu,kups; pp,kbc&j,kbswng)
All I want to see from an actor is the intensity and accuracy of their listening.”—Alan Rickman
WOD
10 Snatches (Technique must be mastered with the bar before adding weight. These are full squat snatches. Go no higher than 70% of your 1 rep max)
_______________
5 Rounds:
Run 100m
30 Handstand Push-ups
Increase the run by 100m each round—decrease handstand push-ups by 5 each round
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10 High Pulls (Use a snatch grip. Go light to heavy. Concentrate on smooth acceleration, triple extension and scarecrow elbows)
Record your stats and notes to your workout log/journal.
As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” – John F. Kennedy
Boot Camp Workout
Bring your friends to Palmer Park @ 10 am.
CrossFit Baseball
AMRAP :20
In partners, leap frog to 1st base. Both partners complete 10-33# Bulgarian bag twists. Buddy carry to 2nd base. Both partners complete 10 push-ups. Toss a 40# slam ball to 3rd base. Both partners complete 10 jumping lunges. Sprint to home. Both partners complete 10 burpees. ONE POINT. The most points/reps wins.
Tim/Jake———–3 points + 2nd base (10 push-ups)
Connor/Mitch—–3 points + 1st base
Be more concerned with your character than with your reputation. Character is what you really are; reputation is merely what you are perceived to be.”—John Wooden
WOD
4×200m Hill Sprints
______________
3 Rounds
20 Ring Push-ups
20 Hip & Back Extensions
20 Ring Rows
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50 Double Unders
Record your workout stats & any notes to your workout log/journal.
