Happy 70th birthday Helen!!!

That’s two members turning 70 years old in the last week! It’s been great to have you training at our gym Helen. For those of you who haven’t met Helen yet, you’ll be inspired to hear that Helen has found that CrossFit has significantly improved her 10k run times!

In 25 minutes reach a 1RM in the back squat
Rest 5 minutes
AMRAP back squat at 85% of the 1RM you just completed

“The Bear”
Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 sets without the bar resting on the ground

Start at a weight light enough that you can do all 7 sets at without resting. Then, rest 2-10 minutes, increase the weight, and try again. Keep doing this until you find a weight with which you cannot complete the routine.

Love the socks

A. 22 minutes to complete:
2 RM Back Squat
450 m Run x 2*

* Please bring a watch to time your running splits

B. Leg lift to L, hold (75s), finish toes to bar (same rules as last Friday)

More FGB Fun

A. Back squat 1×3 or 1×5

B. 1 Round as quickly as possible Not For Time of:
100 RDLs w/20% of 1RM deadlift
100 Kettlebell w/25-55 pounds
100 Bent Over Rows with barbell
100 Good Mornings with barbell
100 Reverse Hyper Extensions

C. Accumulate 60s in L-sit. Begin each attempt by raising toes to bar and then lowering to an L for hold.

Will and Oliver

A whopper of a workout to take us into our “light week”. Go hard. Give it all. RPE of 10 on part C, for sure! Hold back nothing!

A. Front Squat 3×3 (set a baseline today… not a max) ~15 minutes
B. Back Squat 1×20 (find something challenging for 16-20 reps… record RPE at end of set!) ~10 minutes

C. For time: ~10 minutes
Row 500 meters
21 Burpees
Run 400 meters

D. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.

going overhead

A. C&J heavy single; 85% of that 3×1

B. Back Squat 3×3 or 3×5 (increase by 5#)
The idea here is to increase either your 3RM or your 5RM. If you, for example, last did 225 for 3 sets of 5, but you aren’t feeling ready to do 230 for 3 sets of 5, do 230 for 3 sets of 3.

C. Tabata Pushups

D. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.

Funny how hard a 100m sprint can be when done in conjunction with heavy kettlebell swings

A. Squat – 3×5 (increase by 5 pounds)

B. “J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

D. Finish with accumulated 60 seconds in embedded L sit.

...or just do it

Squat 3×5 (add 5lbs to last workout)

then:

7 rounds for time:

Run 200m
2 sets of:
2 Power Cleans 155 lbs
1 Push Jerks 155 lbs

then:

Finish with accumulated 60 seconds in embedded L sit.

Talk about dedication - Catherine rented a car and drove 2 1/2 hours from North Dakota to workout at CrossFit Winnipeg.

On Monday, August 3, the gym will be closed except for a team workout at 9AM.

Squat 3×5 (add 5lbs to last workout)
Ring Dip 3×5 (add 5lbs to last workout)

10-9-8-7-6-5-4-3-2-1

Sumo deadlift high pull 115#
Broad jumps

The workout was changed at 6AM this morning… mostly due to weather forecast.

Deadlift

Press 3×5 (add 5lbs to last workout)

Complete 5 rounds:

Bodyweight Back Squat Max Reps; rest 15 seconds *if you stop longer than 5 seconds at the top, your set is over
7 Burpee Box Jumps 20″; rest 60 seconds *aim for fast, unbroken sets

READ THIS… DO THIS!!!!!!

“We consistently have to cue our athletes to keep their knees out in the deepest ranges of their squat.”

Sound familiar?? Read on to learn how you can get your coach to shut up about your freakin knees!