Rest

Rian, Ludo, and Courtney

Inflamation, What is it?
Courtesy of Marks Daily Apple

  
"I know the great truth -- that my life, and what I do with it each day, is up to me. I know that I alone am responsible for what I think, what I do, and what I say . . . and I practice being in control of my life, every day, in every positive way."


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Deadlift, Clapping push ups, Inversion

Before..

After...

 
Warm up 
800m Run

Skill Builder/Mobility
Shoulder mob.

Strength
Front squat
3-3-3-3-3

Metcon
15min AMRAP
3 Deadlift
5 Clapping Push ups
9 Inversions
 

"I have vision. Every day I practice seeing 'the big picture' -- how life works, and what I can do right now to make my life work best. So I choose to have vision. I see the future I'm creating . . . and I see a future that works!"  ~ Shad Helmstetter

 
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Run

Welcome to the Herd Aaron!

                         Rian, Courtney and Julio

 
Warm up
100 Dbl unders

Skill Builder/Mobility
Foam roll

Strength
Pull ups (CTB)
5-5-5-5-5

Metcon
Run 8x 200m
45 sec rest

"I am not alone. I have my life, my dreams, my goals, and my determination to succeed. And I make sure I always surround myself with my undying faith, others who believe in me, and an unstoppable belief in myself."  ~ Shad Helmstetter

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Overhead, Jumping slam ball

 

Chris, Scott, Regg goin in!

Warm up

2x stair run 3rd to 9th

Skill Builder/Mobility

Hip Mobility

Strength

Back squat

3-3-3-3-3

Metcon

3 rounds

10 Overhead (anyhow) 95/135

20 Jumping Slam ball

"Today I choose to have a great attitude! How I feel about today, and what I do with it, is really up to ME! So I choose, right now, to have an incredibly good attitude, feel great about myself, decide to go for it . . . and make today one of my best days ever!"  - Shad Helmstetter

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Rest

Incredi-Teen
Courtesy of Shock Mansion - Thanks Jim

Wrist Work
Courtesy of CrossFit Invictus - Thanks Jason

Hope everyone is doing well with the Paleo Challenge
if you have any questions shoot me an email.
Coach D

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Bear Complex

Ladies!

For time
x 5  Bear complex 75#/95#
20 Burpees
x 5 Bear complex
20 Box jumps 20"
x 5 Bear complex
20 Wall ball 14#/20#

"I never let the problems, troubles, or unrest in world we live in, get me down. Every day I keep my focus, work on my goals, and believe in the best outcome in everything I do. I make sure my attitude is always up, look for the bright, and find the good." -- (Give me a "Thumbs Up!" if you agree!) - Shad Helmstetter

 

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Row, Thrusters, Ring Dips, Squats, Row

Kyle and David great job yesterday!

WTF!!!!!! Coach Iz from CrossFit 718 put me on, this is crazy!!!

 

For time
Row 45 cal.
45 DB thrusters 15#/25#
45 Ring dips
45 Squats
Row 45 cal.

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Lunges, Sit ups

 

 Welcome Courtney and Rian to the herd and my new best friend Ludo


Warm up
2 rounds
20 wall ball
20 Burpees

Skill Builder/Mobility
Foam roll 10 mins

Strength
Press
3-3-3-3-3 


Metcon
50-40-30-20-10
Walking lunges
Sit ups

"l don't wait for success to 'happen,' or quietly 'hope' for good fortune to come my way. When it comes to my success, I choose it, I create it, I go for it, and I make it happen!" -- (Give me a "Thumbs Up!" if you agree!)

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Rest

Want some nuggets?



Coach's question? Has anybody noticed that it's getting harder and
harder to see stars in our skies even at night even on a clear night?

  
"I don't need someone to give me my success, or to do it for me. All I need is a dream I believe in, my goal to achieve it, the enthusiasm to give it life, my decision to take action, and the determination to make it happen . . . and I will create my success from my dream." -- (Give me a "Thumbs Up!" if you agree!) - Shad Helmstetter


Putting the fire out...
Courtesy of Mark's Daily Apple

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Overhead squats, Burpees

Love this shirt!!

Warm up
Dynamic warm up

Skill Builder/Mobility
Overhead squat

Strength
Descending ladder  6 - 1
Chest to bar pull ups (Strict)

Metcon 
3 rounds
21-15-9
Overhead squats
Burpees


Hey athletes remember to post your totals for the week on Sunday, so Jason can properly tabulate scores. Thanks you to all participants
Coach D
  
"I never let problems or challenges hold me back or stop me. Instead of letting problems get me down, I keep myself up! I keep my eye on the goal, take the right action, believe in the best, have faith, move on, and make my day a winning day! -- (Give me a "Thumbs Up!" if you agree!) - Shad Helmstetter


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