Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
10 Burpees
15 Kettlebell swings, 53/35 lbs.

**Have a great weekend & see you all next week for some more body obliteration!!  ;0D

“ENDURANCE TRAINING & A SIDE OF AB WORK“

Run 0r C2 Rower:

12×1 minute intervals, Rest 30 sec between intervals.

**Hold maximal Distance/Speed/Watts on each interval (ASK COACH NIKKI ABOUT ANY QUESTIONS YOU MIGHT HAVE)

**Then perform of the following twice:

1 min. Side Plank (left)

1 min. Boat Pose

1 min. Side Plank (right)

1 min. Heel Touches

**Rest 15 secs. in between each element.  Keeping good form on the planks & boat pose!! 

“Never say ‘I could have done that’ because you didn’t.”

 ~~Karim Rashid

**So, today I’m thinking of something we haven’t seen in a while…a much needed “Element Day!”

**Can always use a day to practice the SQUAT…

FRONT SQUAT:

2X2X2X2X2 reps

BACK SQUAT:

3x3x3x3 reps

**Really get yourself warmed up & practice a couple of the movements with lightweight & then begin to steadily increase your weight with each set!!  ALWAYS practice FROM (FULL RANGE OF MOTION)…you only cheat yourself in the end!!

Cardio Cool Down:

Three rounds for time of:
Row 500 meters
72/55 lbs. Front Squat, 30 reps
15 Pull-ups

FRONT SQUAT:

**So, with that being said…maybe I will have you guys partake in the WOD I did over the weekend with the family!!  ;-D  It was a lot of fun & surprisingly more challenging than I initially intended!!

“La Familia“

“Holbrook“

Ten rounds, each for time of:

115/83 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint (50m out & back)
Rest 1 minute

**Keep track of each round & what your time is & at the end just post a starting & ending time, like so–:48-:59!!  Ya feel me???  ;-P

PROPER THRUSTER:

“If you have nothing else to do, look about you and see if there isn’t something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy.”
  ~~George Matthew Adams (NEVER BE SEDENTARY)

**I am still up in the air as to what I want to post today…I had a few ideas prior to today, but now re-thinking it…back to the collective CrossFit drawing board!!  If anyone feels the same as me right now, they are having difficulty taking small steps this morning!!  Hahaa…actually it is more the upper body at this point really!!  ;-B

**Well here we have it…this is day three of not posting…SORRY!!  Have the WOD in my hot little hand & will bring to gym!!  See you soon!!

**Now, time to let the devastation train to come back!!  Where to start…I have so many ideas on how to start off the week.  They usually involve me wrecking everyone the first day, but I would like to maybe change that this week…SEE BELOW!! ;-D

Five rounds for time of:

12 Wallball shots, 20/14 lbs. ball
12 Toes-to-bar

& afterward

1k Row

TOES 2 BAR:

(Try to avoid any unnecessary swinging that takes the movement away from your abs)

**So because we have exhausted every muscle in our bodies that past four days, I have decided to give ourselves a little break today & focus more on the stretching out of our bodies & not the continued obliteration

“RUN~ROW LADDER“

For time:

Run 100m

Row 200m

Run 200m

Row 300m

Run 300m

Row 400m

Run 400m

Row 500m

**Here are some pics from the “Filthy Fifty” devastation yesterday…

Roger post-burpee...BURP!!

Then gets right back to work...YOU'RE my HERO!!

**Also want to wish luck to the Champion Tough Mudders who are competing this weekend…Dan, Melissa Preston, Mike & Melissa & the many others who brave that ridiculous course for 13.5 miles!!  GOOD LUCK!!  Also, wishing luck to Tat for his two-week visit to a Monastery in Vegas!!  We will miss you!!

**GOOD LUCK ONE & ALL…

“FILTHY FIFTY“

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/28 lbs.
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33 lbs.
50 45/33 lbs. Good Mornings
50 Wall ball shots, 20/14 lbs. ball
50 Burpees
50 Double unders

**So come on down & have some fun with us today!!  You’ll be glad you did…well maybe not during…BUT you will feel VERY accomplished after finishing!!

**GOOD…HAPPY…HUMP DAY TO EVERYONE!!  Thank goodness…I don’t know how much more my body could handle at this point!!  Was supposed to take that day off yesterday…that didn’t go as planned!!    But I will definitely be making sure I take Friday off…seeing as how I am always bordering on over-training & will most likely NEVER fully rehab my knee because of this…lol!!

**Now this shouldn’t be too devastating to complete today & it should leave minimal damage to the body for what lies for the rest of the week…it’s also a REALLY good WOD for practicing form whilst getting your heart rate going…;-P

Five rounds for time of:
135/95 pound Sumo Deadlift High Pull, 9 reps
135/95 pound Hang power snatch, 6 reps
135/95 pound Overhead squat, 3 reps

SDHP:

Hang Power Snatch:

O’Head Squat: