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Monday October 15, 2012

Welcome back! Hope you had a great weekend. Despite the rain, it was a great time at Maple Ridge Paintball on Sunday. Stay tuned, Errol should have a bit of video for us in the near future. It was great to see so many from Rocky Point CrossFit come out. For those keeping score at home, Team Ty won by one round. Then Ty closed the deal in a 1 versus 1 deathmatch with me. You kept shooting until someone got hit in the head (safety first). Ty got a double-tap on me to put the game away. Thanks so much Aaron Olson! You have a great facility and I am looking forward to the next round!

What do you guys want to do next? Rock Climbing at an indoor club near the gym? Boat Cruise? Let us know! We’ll get it organized pronto-like.

Back to business. The coaches have been discussing how we need everyone to get back on track with logging your work in the gym. If you’ve got a notebook in the drawer, pull it out and get logging again. Better yet, get your account active on www.beyondthewhiteboard.com . Please watch the video below starring yours truly:
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Today’s Workout:

Warmup:

Accumulate 3 minutes each at: the bottom of a skin the cat or inverted on rings. And 3 minutes at the bottom of a dip. (Alternate between the two until you have 6 minutes total. 10 minute cap)

then:

Bench Press 3-3-3-3-3 (Log your results!)

After your 3 bench presses, complete as many reps possible of strict pull-up (or 3 negative pull ups) 2-3 minute rest between sets.

WOD:

Fitness

Complete as many rounds in 15 minutes as you can of:
7 Pull ups (assisted or beginner okay)
15-35 pound Thruster, 11 reps
14 Toes-to-bar (leg raises or knee raises okay)

Performance

Complete as many rounds in 20 minutes as you can of:
7 Chest to bar pull ups
115 pound Thruster, 11 reps
14 Toes-to-bar

RX

“Tom”

As many rounds as possible in 25 mins of: 7 Muscle-ups 11 Thrusters 155 lbs 14 Toes-to-Bars

 

 

 

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