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Sunday, 14 July 2013 / Published in WOD2

Monday 7.15.13

“Hope”

3 rounds of:

Burpees
Power Snatches (75/55)
Box Jumps (24/20)
Thrusters (75/55)
Chest to Bar Pull Ups

In “Hope” you move from each of five stations after max reps in 1 minute just as in “Fight Gone Bad”.  The clock does not reset or stop between exercises. This is a 5 minute round from which a 1 minute break is given before repeating.  One point is given for each rep.

The Snatch: What You Need To Know-Lift Big, Eat Big

The 17 Commandments Of Rowing

You have been training like an animal, four maybe even five days a week.  That’s awesome, but are you seeing the results you’ve been seeking?  If not, the answer is probably that you aren’t eating in line the way you’re training.  In reality, nutrition is about 80% of the battle, with your training comprising the other 20% of your fitness. Basically, if you don’t eat right, you may never achieve your goals!!!  If you need some direction with your diet and nutrition, you need this “Stop the Slop” challenge.  This challenge will be kickstart kind of challenge lasting 4 weeks.  You will need a group of accountability of partners.  You may choose your group consisting of 2 or 3.  You can choose Paleo, Zone, or Paleo/Zone.  You will log all items in your personal log book.  These items include 1/2 bodyweight in ounces of water per day, all nutrition intake, hours sleep, and WODs per week up to 5.  One point is given to each category an may only be earned if your entire team earns the point.    Your team may earn up to 3 points per day for log book categories plus 1 point per team member who WODS not to exceed 5 WODs per week.  You and your accountability to your group and the success you either want and don’t get or the results you earn by the choices you make.  You’ve been training the part, and now it’s time to eat the part!

“First say to yourself what you would be; and then do what you have to do.”~Epictetus

31 Comments to “ Monday 7.15.13”

  1. Ray Gutierre says :
    July 15, 2013 at 7:00 am

    109/91/86 = 286

  2. John J. says :
    July 15, 2013 at 7:41 am

    67/65/57 = 189

  3. Michael S. says :
    July 15, 2013 at 8:56 am

    60/53/50 = 163
    kiping pullups no band

  4. Zack Lovingood says :
    July 15, 2013 at 10:34 am

    100/78/65=243

  5. Penny J says :
    July 15, 2013 at 10:39 am

    87/80/82 : 249 total rx’d

  6. Cindy says :
    July 15, 2013 at 11:42 am

    80/66/48: 194 (green band; 35 lb. bar)
    Clearly lost stamina!

  7. Jenny T says :
    July 15, 2013 at 12:34 pm

    76/71/70 = 218 RX

  8. Mama Jenny says :
    July 15, 2013 at 12:38 pm

    41/45/49 135 (green/blue band; 35 lbs)
    Baby steps but at least I’m still moving!

  9. Shawn J says :
    July 15, 2013 at 5:14 pm

    78/71/62 = 211 Rx

  10. Bresch says :
    July 15, 2013 at 6:13 pm

    61/61/59=181

  11. Matt G says :
    July 15, 2013 at 6:34 pm

    109/78/74= 261

  12. Brandy Farmer says :
    July 15, 2013 at 7:34 pm

    63/55/49=167
    Kipping pull ups

  13. Jennifer says :
    July 15, 2013 at 7:56 pm

    57/53/47= 157 (55lbs)

  14. Keith says :
    July 15, 2013 at 7:57 pm

    71/62/52=185

  15. John I says :
    July 15, 2013 at 7:58 pm

    81/64/55 = 200 (Kipping Pull-Ups)

  16. Kim J says :
    July 15, 2013 at 8:04 pm

    60/55/55 (45lbs)=170

  17. Miranda says :
    July 15, 2013 at 8:53 pm

    65/52/48 = 165
    Kipping pull-ups

  18. Ariel says :
    July 15, 2013 at 8:54 pm

    57/53/47=156 (CTB/GREEN)

  19. Amanda J says :
    July 15, 2013 at 9:17 pm

    90/80/72= 242 reps

  20. Stacy B says :
    July 15, 2013 at 9:49 pm

    62/58/50=170 55lbs

  21. Ashley says :
    July 15, 2013 at 9:59 pm

    90/85/80=255

  22. Tia says :
    July 15, 2013 at 10:03 pm

    58/60/62 (blue)

  23. Josh F says :
    July 15, 2013 at 10:03 pm

    64/58/59=181

  24. Greta says :
    July 15, 2013 at 10:06 pm

    60/53/53=166
    kipping PU

  25. Matt W says :
    July 15, 2013 at 10:18 pm

    221 rx

  26. Jeff says :
    July 15, 2013 at 10:38 pm

    59/49/37=145
    Inconsistent workouts..shows!

  27. Sarah H says :
    July 15, 2013 at 10:50 pm

    72/67/65=204

  28. Sully says :
    July 15, 2013 at 11:56 pm

    90/84/64 =233 reps

  29. Danny says :
    July 16, 2013 at 7:27 am

    Subs – Static Holds for Burpees/Row Cals for PS/KBS (53lb) for Thrusters/Ring Rows for C2B

    40 sec + 65/40 sec + 62/40 sec + 57 = 184

  30. Jenni Irwin says :
    July 16, 2013 at 3:15 pm

    Crossfit MN 800 m run, 3 rounds of 7 thrusters (95) 7 pullups, 800 m run, 3 rounds of 5 thrusters 5 pullups, 800 m run, 3 rounds of 3 thrusters 3 pullups for time 17:40

  31. Kayla Farmer says :
    July 16, 2013 at 8:00 pm

    75-61-57=193
    Rx’d

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