Tuesday: Going Big/Breaking News!

* Breaking News* – The normal (normally awesome) Tuesday post is below but I’d like to add reason #4356 that I LOVE CROSSFIT.

The CrossFit Games have just announced a surprise 4th day of competition that will be held this Wednesday. This aint no ‘War of the World’s’ put on – this is really going down and I love it. It’s going to take place on the military base of Camp Pendelton – it’s an Ocean swim 8k trail bike ride 11k trail run. THEN…a head to head obstacle course. I’m not making this up. For the full article click here.  I can’t say enough how much I love this! Hunger Games baby!!!!!!

Ok so why do I love this so much? When you say you’re ‘Ready for Anything’ also known as being ‘Ever Ready’ – and then put a date on that competition it necessitates that you are ready for anything on a specific date at a specific location. Then you involve tapering periodization and all sorts of other very important things…but it changes the nature of what you’re testing. Are you testing ‘unknown and unknowable’ along with ‘ready for anything’ or are you testing who’s best at a specific date/site. Nothing wrong with either – just they mean different things. And in the spirit of CrossFit and the CrossFit Games…I FREAKING LOVE IT!

Post your thoughts to comments!!!!

 And now for the regularly scheduled post –

Day 1 of our Testing Week was a huge success. Lots of PR’s lots of huge break throughs.

Day 2 of testing is a combo of strength and accuracy.

Yup – Deadlifts and Double Unders. Two of our favorite movements and 2 of my favorite WOD’s. It’s important to remember that when we do these tests that you’re prepared for them technically but we haven’t let the WOD’s out prior. Ready for anything right? Right. That means ready to give your Full Effort towards whatever we throw at you. Ready? Ever Ready!

Let the ‘testing’ continue…but first…a little dose of mobility for ya. Want to put up a big PR and have a new Facebook profile photo? Yeah you do. Watch KStarr drop some more mobility knowledge and then come in fired up!

Our Summer ‘Barbell Strength’ starts next Monday at 8:30pm…are you ready to step up your game again?

-Tuesday’s Training

Level 1 CrossFit

Level One/Two CrossFit (7am)

All Levels CrossFit

Skill: DeadliftFind your 3 Rep MaxWOD: 1 min per station 3 rounds

  • Jump Rope
  • Deadlift
  • Push Ups
  • Row (for cal)

A. Find your 1 Rep Max Deadlift (up & down)B. Mini Flight Simulator (20 min cap)

  • For time – double unders
  • 5-10-15-20-25-20-15-10-5 reps

A. Find your 1 Rep Max Deadlift (up & down)B. Flight Simulator (20 minute cap)

  • For time – Double Unders
  • 5-10-15…45-50-45….15-10-5 reps
  • If you break on double unders you must start that round over
  • Scale to 5-10…20-25-20…10..5
  • Scale to single unders (every break run to sidewalk)