3 rounds for time of:
Run 800 meters *scale to 600/400 if needed
Rest 2 minutes
” I never thought I’d be able to complete a workout like “Murph,” attempt an Ironman, or do deadlifts with my wife. I still have a long way to go until I’m fast by triathlete standards or until I have a large work capacity over broad time and modal domains, as defined by CrossFit. However, I just Rx’d one of the toughest endurance challenges on the planet, and that’s as close as I’ve ever come to doing something genuinely legit….Paying my monthly fee, volunteering as a judge, and trying to be a part of Hoosier CrossFit community doesn’t seem to match what you’ve given me.”
Mike C. My Story
Complete as many rounds and repetitions as possible in 14 minutes of:
40 wall-ball shots, 14#9′, 20#10′
30 cleans, 95/135#
20 muscle-ups *scale CTB pullups
“How bad do you want it? How much will you give?
The answers to these two questions will do more than guide you; they will reveal you. Because your desire to achieve and your willingness to sacrifice for that achievement will most likely determine whether you are a 100-percenter, a 95-perecenter, or a 90-percenter. Whether you are a person who got the job done, or a person who almost got the job done. Someone who makes things happen … or someone who lets things happen. The difference in top achievers is often small gradations. Extra effort here, or there, or then….”
Where They Hide The Great
A1. Shoulder press 5-5-3-3-2-2 reps
A2. Back Squat 5-5-3-3-2-2 reps
*incrementing every round to a solid heavy double, shoot for around 90%+ of last weeks single.
B. On your own: 3 x 20 GHD/abmat sit-ups. (add weight if possible, rest as needed between sets)
“Sometimes it takes more than a minute on each side in Pigeon and some leg swings during class to improve significant, decades-old immobility. Helping students recognize the magnitude of these mobility projects is nearly as important as helping them with the details of how to improve their situation, in my opinion, because it illustrates the need for engagement outside of class. As soon as students take charge of these issues with the other 23 hours a day, we all win.”
3 Things to Handle Outside of Class
A. 3 sets of:
KB turkish getup x 2-3 reps each arm
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg
Rest 45 seconds
Dumbbell/KB Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
B. Five sets against a 60 second running clock of:
Heavy Russian Kettlebell Swings x 10 reps (AHAP)
Burpees x Max reps
Rest 60 seconds between rounds. Score is max number of burpees completed during the workout.
Sat. Aug 30.
8-10am: open gym
10am: Olympic Lifting.
1030am: CF kids FREE workout.
Sun. Aug 31.
Don’t forget TOMORROW is our FREE community Bring A Friend WOD! 10:30a Kids and 11a for Adults!
A. not for time, rest as needed between sets/reps
Three sets of:
Front-Racked KB Alternating Lunges x 8-10 reps each leg
Turkish Get-Ups x 2-3 reps each arm
Side Planks x 30-45 seconds each side
B. working in a group of 3-4 total people, 2 people alternate back and fourth with sled pushes, while other 2 people do farmers carry, once both partners have completed total distance, switch spots and continue:
Complete 12 minutes of:
40-Yard Sled Push (heavy)
40-Yard Farmer’s Carry (heavy)
Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.
12 min clock:
4 min max reps of power clean and push jerk (95,135#) *scale to ~50% of 1 rm.
4 min of double-unders
4 min of burpees
“Make a list of all the things you like and you feel are well-developed about yourself. If we don’t think about those strengths, we forget about what makes us tough in the first place.”
5 Secrets of People With Incredible Inner Strength
Row 5000m. for time.
AMRAP 7 min:
10 Double-unders (scale to 30 SU)
3 Thrusters (115,185#) *Heavy- scale to 55-60% of 1 rm front squat.
weight comes from floor, but if needed scale to rack.