Multi Task

Dawn

This is a creative way to stretch your lats, hamstrings, upper back, and calves. Way to multi-task Dawn.
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Workout

Complete as many rounds as possible in 15 minutes of:
Run 400 meters
21 KBS(70/53)

12 Chest to bar pull-ups
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Tomorrow, the 2013 CrossFit Games begin. The Masters competition will start Tuesday and finish on Thursday. Individual and Team competitions are over the weekend. Tune in to ESPN3 on your computer to watch the coverage from home.

All The Way Up

LG2

The wall ball is a great movement for practicing accuracy. The ball should hit the same spot on the target each time. You'll be more successful and hit the target more often if you finish your legs before punching the arms. If you're too impatient, you'll miss the target more often.

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Rest day

Sink It

Darlene

A solid full range of motion dip is paramount to the muscle-up.
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Workout

Front Squat 10-10-10

Ten rounds of:
115 pound Front squat, 30 seconds
rest 30 seconds
Row for calories, 30 seconds
rest 30 seconds

Smile

Elliot and Alexa

One of the best parts of CrossFit is the fun and the community just plain enjoying life together.
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Workout

Power Clean 2-2-2-2-2-2-2-2
then,
On a 1 minute interval complete 15 rounds of:
3 touch and go power cleans (as heavy as possible)
10 push ups or dips

Watchful Eyes

Amy and Angel looking on while Jenn goes heavy

Do you feel different when you know someone is watching you? Does it make you go harder?
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Workout

Complete as many rounds and reps as possible in twelve minutes of:
2-3-5
Deadlift
Muscle up

One round is 2-3-5 reps of each movement.
Pick a heavy weight that is challenging, but not so heavy you have to drop it on each rep.

Long Arms

Lucas

It takes a lot of patience to make sure you extend your legs before pulling with your arms. As soon as you start pulling, the power driven from the legs is over, so you want to be sure and wait until just the right time. This principal is true for so many functionl movements. It is critical to practice and understand.
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Rest day

Something New

Karla

Small changes can make a big difference. Things like logging your food, writing down your workouts, tracking your water intake or sleep hours can help you to better adjust your life to make it more positive.
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Workout

For time:
135 pound Back squat, 50 reps
135 pound Hang power clean, 40 reps
135 pound Push jerk, 30 reps

High Five

Chris and Hollis

Having fun with the warm up can make it seem like there is no warm up.
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Workout

Back Squat 5-4-3-2-1-3-2-1-3-2-1-3-2-1
then,
Seven rounds of:
Row 300 meters
Rest as long as it takes you to row.

Drop It

More Olivia and Kristen because they are fantastic.

There is nothing quite like the releif of getting to drop the bar after your last rep of a workout or a working set.
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Workout

"Karen"

For time:
150 Wallball shots, 20 pound ball

Rest 10 min

1 RM Snatch

Bubble Butt

Olivia, always in good form

Has everyone herd the new bubble butt song by Major Lazer? Do you think the dancers in the video are fit? How many of the 10 general physical skills do these dancers use?
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Rest Day