The weather is warmer and the days are a little longer. The heat feels good on the body and the soul, enjoy.
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Workout
Hang clean 3-3-3-3-3-3-3 reps
Bench press 3-3-3-3-3-3-3 reps
Slow and Heavy: alternating
Being Comfortable
Lucas and Tyler.
Being comfortable with being uncomfortable is the surest way to push intensity and increase performance. The next time you feel like you want to rest during a workout, push a little harder and be ok with it.
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Workout
Row 1000 meters for time
1/3 bodyweight Thruster, max reps in one set
Row 1000 meters for time
Gassed
Peter breathing.
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Rest Day
Wrap Up
Read Kelsey's wrap up on the Open
Read Chris Cooper's "Being There" about the 13.5 live announcement in Santa Cruz
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Workout:
Push jerk 5-5-5-5-5
Final Days
Later this month, Kevin and Ann are moving to Davis. It is with a heavy heart that we will say farewell to two of our longest standing and hardest working athletes. We cannot say enough great things about the two of them, and wish them well on their next adventure. Kevin has an impeccable eye for movement and will make a tremendous coach one day, if he so decides. Ann's positivity and work ethic will continue to take both her and Kevin places. I plan to soak up every bit of these two before they go. Time to plan the going away party, ya'll.
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Workout
Hang clean 5-5-5-5-5
One and Only
Dave
Congratulations to Laurie and Dave on their top gym scores for 13.5 and thank you to Laurie and Eric for hosting us on Saturday night. Now let's get back to work.
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Workout
Deadlift 5-5-5-5-5
Over and Done
Congratulations to all for a tremendous effort of the 2013 CrossFit Games Open. It was a long and exciting five weeks. This final week proved to be a remarkable test of speed, stamina and guts. Way to go everyone who braved it, and especially those who made it past four minutes ... wow.
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Workout
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Tomorrow
Tomorrow is the last day of the 2013 CrossFit Games Open. This week will be the last day of competition for most of our athletes for the season. Get a good night's rest and see you in the morning.
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Workout
For time:
Row 500 meters
25 Burpee box jumps
Row 400 meters
20 Burpee box jumps
Row 300 meters
15 Burpee box jumps
Row 200 Meters
10 Burpee box jumps
Row 100 Meters
5 Burpee box jumps
13.5 Saturday Heats
Rest Day
Pure
Kelsey locked out.
With the announcement of 13.5, the CrossFit Games Director Dave Castro put a new twist on an old favorite. The thruster/pull-up combo has always been challenging, but now, with the expanding time cap, things are a bit more interesting. Good luck to everyone, especially those who will make it beyond four minutes.
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Rest Day
