Like Mother, Like Daughter

The McLeod family

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Workout

5 Rounds for time of:
400m Run
21 Back Squat (135/95)
7 Muscle Ups

New Skills

Suzanne up the rope

We can always continue to gain new skills by training hard and showing up consistently.
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Workout

In teams of three one person working at a time complete:
275 pound deadlift, 45 reps
185 pound power clean, 45 reps
135 pound squat snatch,45 reps
90 toes to bar

Wedding Party

Wedding Party post workout.

Cary and Allison are getting married today!  Congratulations to the two of them and may they have many happy years ahead.

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Workout

Complete as many rounds as possible in 12 minutes of:

1,1...2,2...3,3

Burpee Box Jump
Chest to Bar Pull up 

Workout Buddies

Coach D and Sonny at noon.

It seems interesting to note, that Rich Fronning, Jason Khalipa and Ben Smith don't have coaches.  They also all seem to imply that they don't follow structured programming.  Why then are they so fit?  Could it be that the group of friends and training partners that surround them push the intensity of their workout and that the magic is not a super secret specialized program or a talented and masterful coach, but is simply doing functional movements at high intensity with variance.

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Workout

20 minute (Alternate every minute on the minute)
10 Push Pres
15 KB Swings 

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Wedding Schedule Notice:

This Friday we will be running 8:00 am and 10:00 am classes due to Cary and Allison getting MARRIED and having the reception at gym!

Summer Lovin'

Tonight is the Summer Social Movie Night at the Santa Cruz Beach Boardwalk. The festivities start at 8:00 pm at Ideal Bar and Grill and the movie starts at 9:00 pm. Friends and family should be encouraged to join in.

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Workout

Handstand walk for distance 15 minutes

4 Rounds For Time
Run 400m
50 Push Ups
5 Rope Climbs

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Wedding Schedule Notice:

This Friday we will be running 8:00 am and 10:00 am classes due to Cary and Allison are getting MARRIED and having the reception at gym!

Over The Line

Mike, perfect

Practicing even the simplest of skills, like squeezing your butt at the top of a wall ball shot, can make a big difference for more complex things like clean and jerk.
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Rest Day

Doctor

Meghan

I have heard people joke that if back squats and fish oil can't fix it, you're going to die. But it is just a joke. CrossFit may be a great hedge against a lot of illnessess, but it is by no means a panacea. Sometimes, a good doctor is what you need. When it comes to acute aches and pains, if you can't fix it on your own in a few weeks, it is best to see a professional and get some help.

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Workout

Using 185 pounds, Clean & Jerk as many reps as possible in 10 minutes

Basketball

Kyle at 3pm

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Workout: "Fight Gone Worse"

3 Rounds of:
Thruster
Double Under
Burpee
Kettle Bell Swing
Row

In this workout, you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. 

Chesty

Chad during the 10 a.m.

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Workout

Clean & Jerk

1-1-1-1-1-1-1

Then,

Row 2k

Spectators

The Games, live at the gym.

Congratulations to CrossFit Media for getting the Games to be a Live viewing spectacle. In 2007, the CrossFit Media team just a couple of hard working folks. Today, with the growth of the sport, the CrossFit Media team is a large crew of dedicated professionals. To put it in perspective, during the Burden Run event, they used over 27 cameras and two helicopters to get all the action live on the Internet.

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Workout

Rest Day