1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

The week ahead

July 15, 2013

Pushup Challengers: That would be the people who signed up to do 1, remedy 830 pushups in 60 days. For those of you who did the entire 1, see 830, your challenge is not over. Well, the pushups are done, BUT not everyone filled out the calendar or did them in front of me so the winner is not exactly easy to decide. Please write a small paragraph about how this challenge helped your training. I will be sending out an email with more info.

The Plank Challenge is at 1:50 for Sunday (if you haven’t done it yet) and 2 minutes for Monday.  This is getting real!

Wednesday’s benchmark is “Nancy” – 5 rounds for time of 400m runs and 15 Overhead Squats 95/65.  I’ll post a strategy on Tuesday night, but I would prep for this much like a max effort snatch – mobility in the wrists, shoulder, hips and ankles.

Thursday at 7:30pm will be the CrossFit Express class.

We will hold a Pullup/Doubleunder clinic NEXT week.  It will likely be Tuesday or Wednesday at 7:30pm.

We’ll be trying some new stuff in the coming weeks, like doing our strength work AFTER the conditioning work.  I’m interested to see how this works out.  We’ll do this once or twice, maybe twice, a week.

I’ll begin programming Pulls into the strength program for the coming weeks.  I will explain why I think this is important and why it may be beneficial on Wednesday’s post.

IMG_1102Workout of the Day



20 Lateral Burpees

13 Squat Cleans 135/95

20 minute Cap


Front Squat

In the remaining time, build to a heavy single from the rack.

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