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Workout (start this at 35 past the hour)
Deck of Cards
Done as a Team of three
The catch is that every time that you flip a card, you must do that card and then run 150 meters.
"The man who doesn't relax and hoot a few hoots voluntarily, now and then, is in great danger of hooting hoots and standing on his head for the edification of the pathologist and trained nurse, a little later on."
- Elbert Hubbard
By: Skip Miller, Front Range CrossFit, Denver Colorado
Rest day.
"I think that the insane desire one has sometimes to hit and kick grumblers and peevish persons is a Divine instinct."
- Robert Hugh Benson
By: Skip Miller, Front Range CrossFit, Denver Colorado
Workout (start this at 35 past the hour)
5 rounds on the 5 minute start interval of:
400 meter run
12 pullups
12 wall ball shots, 20 lbs (14 lbs)
The goal is for you to do the 12 pullups unbroken. So, if you can do that C2B, please do so. But if you can't do it C2B and CAN go unbroken if they are chin over, please do that.
"Promises are the uniquely human way of ordering the future, making it predictable and reliable to the extent that this is humanly possible."
- Hannah Arendt
Birth Announcement:
2 weeks ago today on 8/16/2014, James George Miller was born to Joy and Brad Miller.
He was just a little guy born at 31 weeks, 3 lbs 12 oz, 17.5".
James is doing awesome, growing every day. Congratulations!
Workout (start this at 35 past the hour)
As many reps in 12 minutes of:
overhead squats, 95 lbs (65 lbs)
150 meter run
pushups
150 meter run
You do as many unbroken reps in a row of the overhead squats and the pushups. As soon as you take a break, you do a 150 meter run. You must maintain the same pace on the reps throughout the set in order to continue with the set.
For the OHS, resting in the top position is considered breaking your set.
Resting in the top or bottom of the pushup is considered a break. Snaking your hips in considered a break.
KEEP THE BAR AND YOUR BODY IN MOTION!!!
Coaches, be strict.
If you can do handstand pushups, please do flat HSPUs instead of the pushups.
"The sun shines and warms and lights us and we have no curiosity to know why this is so; but we ask the reason of all evil, of pain, and hunger, and mosquitoes and silly people."
- Ralph Waldo Emerson
By: Skip Miller, Front Range CrossFit, Denver Colorado
Workout (start this at 40 past the hour)
In front of a clock set for 12 minutes:
1 minute of hang power cleans, 135 lbs (95 lbs)
1 minute of toes-to-bar
2 minutes of hang power cleans, 135 lbs (95 lbs)
2 minutes of toes-to-bar
3 minutes hang power cleans, 135 lbs (95 lbs)
3 minutes of toes-to-bar
"If you just set people in motion they'll heal themselves."
- Gabrielle Roth
By: Skip Miller, Front Range CrossFit, Denver Colorado
Workout (start this at 40 past the hour)
For time:
15 snatches, 95 lbs (65 lbs)
20 back squats, 95 lbs (65 lbs)
10 snatches, 115 lbs (75 lbs)
20 back squats, 115 lbs (75 lbs)
5 snatches, 135 lbs (95 lbs)
20 back squats, 135 lbs (95 lbs)
This has a 15 minute time cut.
Don't go up in weight. Go fast.
"Nowhere can man find a quieter or more untroubled retreat than in his own soul."
- Marcus Aurelius
By: Skip Miller, Front Range CrossFit, Denver Colorado
Workout (start this at 40 past the hour)
For time:
10 clean and jerks, 135 lbs (95 lbs)
500 meter row
10 clean and jerks, 135 lbs (95 lbs)
500 meter row
10 clean and jerks, 135 lbs (95 lbs)
No one goes up. Go Fast.
This has a 15 minute cut off.
"It is a most mortifying reflection for a man to consider what he has done, compared to what he might have done."
- Samuel Johnson
By: Skip Miller, Front Range CrossFit, Denver Colorado
Workout (start this at 35 past the hour)
4 rounds for time of:
15 pullups, chin over
15 one-handed kettlebell lunges, 24 kg (16 kg)
15 box overs, 24" box (20" box)
This has a 15 minute time cut.
"Patience is something you admire in the driver behind you and scorn in the one ahead."
- Mac McCleary
By: Skip Miller, Front Range CrossFit, Denver Colorado
