Workout of the Day
12-8-6 reps of:
Left Arm Dumbbell Thruster (35/25lb.)
Right Arm Dumbbell Thruster (35/25lb.)
*15 min cap
“30 Day Core Challenge” Day 23
300 Crunches (multi-direction)
Notes–Hey guys, great work today! We are still working on the unilateral stuff this week, which is why you saw one arm dumbbell thrusters today. It’s great to do this stuff every once in a while, and often humbling, as usually one side is weaker or more unstable than the other. It’s harder to tell the difference when using a barbell, because our stronger side often takes over. Remember on this one arm stuff to always keep the weight as close to your center of gravity (your body!) as possible. When we try to support a weight that is drifting away from us… either out front, or to the side, it’s much harder to support than if it is directly over our shoulder. So, keep the weight in tight, and push up on it as if you are reaching through the weight. This applies to all the unilateral movements we’ve seen in the last couple of weeks… Turkish get-ups, one arm snatches, and one arm thrusters. See you all tomorrow!
Announcements & Upcoming Events
CrossFit for Hope. We are keeping the fundraising bucket out in the gym until the end of the week. Feel free to make a donation to “Hope” either in the bucket or on their website. Thank you all again for coming on Saturday and participating in the workout!
Saturday, July 20–Come down to San Diego to cheer on 22 of our athletes who will be competing at the Cal State Games Oly lifting meet! Click HERE for location details, and HERE for athlete heat times. The gym will be OPEN this weekend… normal schedule (Saturday at 8,9,11am, bring a buddy at 10am, and Sunday 9 and 10am).
The 2013 CrossFit Games! The Games are coming up Friday-Sunday, July 26-28. We will be CLOSED all day Saturday and Sunday, and we will only have morning classes (6,7,8, and 9am) on Friday. Also, there are still some silver and gold tickets for sale by some of our members. Please contact email@example.com if you need a ticket to the Games!
Read—The Softer Side of Mental Toughness. I love this article. It’s a little on the long side, but well worth reading. Feel free to talk to me about any of this stuff anytime. I love talking about how the mental affects the physical.
Watch—Muscle-up Effiency and Movement Tips, with Carl Paoli. Maybe you’ll get some helpful tips here, and I know some girls who think Carl is a hottie… so there’s that 😉 After the CF Games, we’ll likely start up our seminar series again, covering everything from pull-ups to muscle-ups to snatching. A little extra coaching never hurt anyone!
Eat—Herb “Rice” Salad. Looks like a yummy summer salad!
1x10ea Sn Dead+HMS+Sn Press+OHS+Sotts Press
1x3ea PS+HS(knee)+HS(mid-Thigh)+HHS+Sotts Press
1-2×3 Snatch w/BB
Snatch 3/35% 3/55% 2/65% 2/70% 2/75%
1x10ea Deadlift+RDL+Bent Over Row (BOR)+Hang Muscle Clean (HMC)+Front Squat (FS)+Press
1x5ea Muscle Clean (MC)+Hang Power Clean (HPC)+High Hang Power Clean (HHPC)+Push Press (PP)
1x3ea PC + HC + PJ + Jerk
1-2×3 CJ w/BB
Clean & Jerk 3/35% 3/55% 2/65% 2/70% 2/75%