The next guys night will be this Friday, August 1 at CrossFit Moontown. We’re going to setup a table or two in the lobby and play some Texas hold ‘em. This will be a friendly cash game with the buy-in set at $10, with 2 re-buys throughout the evening at $10 each. Since it’s a friendly game, you are free to buy-in/cash-out whenever you need. There will be beer and snacks provided. We’ll get things started around 645 and go for as long as everyone wants. Since we have a limited number of chairs at the gym, you may want to bring your own chair. If anyone has a nice poker tabletop or table, this would be the perfect time to show it off. Otherwise, we’re using plastic tables from Costco. I have a few sets of poker chips and two decks of nice playing cards, so we should be good there. Just bring some cash, a chair and get ready for some male bonding time at CF Moontown. See you guys there!
6 minutes for Gymnastics Skill Work: Double Unders or Handstand Practice (HSPUs, Handstand Walk, Free-standing Handstand, etc.)
then, 3 sets with an empty bar of:
5 Hang Snatch
5 Overhead Squats
5 Sots Press
*Rest some between sets and only add weight as form allows up to 95/65lbs
10 minute AMRAP of:
10 Deadlift, 115/75lbs
15 Box Jumps, 24/20″
Yoke Carry Relay:
Athletes will divide into 2 groups and complete two 4 minutes relay races. Teammates will carry the yoke 25 yards at a time. There will be 2 minutes rest between each race.
30 second chinup hold/Push Press, 95/65lbs
45 second Handstand Hold/Hang Power Clean, 95/65lbs
60 second Plank Hold/Box Jumps, 24/20″
100 Ground-to-Overhead, 95/65lbs
150 Air Squats
400m Sandbag Carry, 80/50lbs
*Partners will take turns during the static hold where one will hold while the other accumulates reps. Each partner must complete each static hold station but the hold does not need to be consecutively. In other words, rest is allowed but the partner accumulating reps must rest as well. Score is total time minus total reps counted during static hold portion where each rep equals 1 second.
5 minutes to practice Kipping from Pullup Bar or Rings
5 minutes to of Hip/Shoulder Mobility
50 Thrusters, 45/35lbs
*Rest 3 minutes and complete one round of Tabata (8 rounds of 20 seconds rest followed by 10 seconds rest) alternating between Thrusters @ 45/35lbs and Pullups. Score is total reps accumulated.
For this workout, the clock will be set to 36 minutes. Everyone will begin their workout on the call of “3-2-1 go”. You may begin with your bar loaded and your stations setup. You can choose to complete either the Strength or the WOD first. The Strength will take exactly 21 minutes to complete and the time cap for “Elizabeth” is 10 minutes. That leaves a minimum of 5 minutes rest between.
Every 90 seconds Power Clean 2-2-1-1-1-1-1 (10-1/2 minutes)
*Rest 3 minutes and then every other 90 second interval complete Touch-N-Go Power Clean @ 60-70% of 1 RM in the following rep scheme: 9-7-5 (7-1/2 minutes). So alternate between 90 seconds of work and 90 seconds of rest until you complete all three sets.
“Elizabeth” – 21-15-9 reps of:
Power Clean, 135/95lbs
What: The 2014 CrossFit Games will take place in Carson California this week. The top regional athletes from around the world will be gathering to compete for the title of “World’s Fittest” athlete. Rich Froning will be back to defend his title and the competition is tougher than ever before, its always fun to see how fast and strong these guys, girls and teams are!
We’ll be getting together to watch the competition, and especially to root on Huntsville’s own Eric Carmody. Eric is a coach at CrossFit Impulse in Madison and the winner of the CrossFit Asia Regionals. To read more about Eric, check out this story the games wrote about him here.
When: This Saturday, July 26, starting at 4pm-??. Come and go as you please.
Where: Curtis and Marie Parker’s house, 4704 Shortline Circle, Owens Cross Roads 35763
What to Bring: BYOB, a side dish and the family. There will be room for kids to play, we will provide the meat.
Hope to see you all there!!