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:
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
CrossFit San Tan

September 10th
Oly Class
Captain CrossFit

September 17th
Core CrossFit

October 21st-23rd
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
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