August 2011

6:00a EVCF Running Club 5K & Stretch
2:30-7:30p EVCF Weightlifting Club / Open Gym

“I can’t imagine a person becoming a success who doesn’t give this game of life everything he’s got!”
~Walter Cronkite

“What the Helen?”

For total time:

1 round for time:

400m Run
21 KBS 53/35
12 Pull-ups

Rest 3:00

2 rounds for time:

400m Run
21 KBS
12 Pull-ups

Rest 6:00

3 rounds for time:

400m Run
21 KBS
12 Pull-ups


“Those who do not recognize the physiological import of CrossFit – unprecedented
increases in  work capacity across broad time and modal domains – are left with no rational explanation of CrossFit’s popularity and reach.  For these people I am typically seen as a marketing savant whose marketing strategies  curiously won’t replicate.  It’s like a blind guy wondering why everyone hangs out under lights at night.”
~Greg Glassman

For load:
Power Clean 2RM
Push Press 2RM
Back Squat 2RM

1:00 for distance:

Prowler Push 180lbs/120lbs


“To hell with circumstances; I create opportunities.”

~Bruce Lee

5 rounds for total reps:
Muscle-up
HSPU
Rest 2:00

For time:
Double Under 5-10-15-20-25-30-25-20-15-10-5 (unbroken)
Strict Pull-up 1-2-3-4-5-6-5-4-3-2-1

For time:
500m Row


“Change is the law of life. And those who look only to the past or present are certain to miss the future.”

~John F. Kennedy

12:00 Rowing Class

6:00a EVCF Running Club Trail Run at South Mtn (carpool at 5:30)

12:00-4:00p EVCF Weightlifting Club / Open Gym


“Doing more of what doesn’t work won’t make it work any better.”

~Charles J.Givens

August 27th-28th
2011 NAHA AZ Regionals

August 27th
Pool Party at Gavin’s House
2144 W Megan St. Festivities kick off around noon.

September 3rd
31 Heros Wod
CrossFit Southwest

September 10th
Helen/Grace
CrossFit San Tan

September 10th
Oly Class
Captain CrossFit

September 17th
FGB6
Core CrossFit

October 21st-23rd
USAW/CF Open
Colorado Springs, CO

October 29th
Barbells for Boobs
East Valley CrossFit

December 2nd-4th
American Open
Mobil, AL

5 rounds for total reps:
2/3 bodyweight Thruster
Pull-up
Rest 3:00


“Without increased self-awareness none of us can grow beyond the capabilities we have today.”
~Tom Henschel

6:00a EVCF Running Club
2:00-7:30p Open Gym / EVCF Weightlifting Club

“The phrase ‘I can’t’ is the most powerful force of negation of the human psyche.”
~Paul R. Scheele

For time:
1 Mile Run
20 Handstand push-ups
30 Pull-ups
40 Kettlebell swings, 53/35
50 Sit-ups
60 Burpees


“Intellectual growth should commence at birth and cease only at death”
~ Albert Einstein