Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible. –Saint Francis of Assisi
Strength: Snatch complex – 1 snatch DL, 1 power snatch, 1 OHS, 1 squat snatch. 15 minutes to find heaviest complex.
WOD: 21-15-9 of hang snatches and pull-ups.
RX: 50% 1RM snatch.
SWOD: 3×5 Squat, 3×5 Bench
DWOD (6/28/12): 10 rounds
*max set of pushups
*50 yard sprint
Start sprints from prone position, walk back
50 yards as “rest” before doing next round
Record time & total # of pushups
It is no joke – this heat wave we are experiencing is one of the hottest on record. 107 degrees today in Milwaukee (parts of it anyway). The gym read 98 degrees. It is HOT! The fans are blowing, but we can’t do much else. And even though it’s ridiculous in temperature, we must remember how grateful we have it. Remember, this is normal in the Middle East; where soldiers are risking their lives day in and day out, and still, they find time to CrossFit on their bases. This is a real life, real life fitness, being put to the test to ensure we are ready for whatever comes our way in the future — ie. the environment, the task, the scenario. Not going to lie, A/C would be awesome, but that defeats the purpose of what we’re trying to do. We all want to look good naked, sure. But when life gives us a situation and we have to use our fitness to overcome it, looking good naked will do jack. And so will having an air conditioner.
DAY 5/30 of 50 pushups, 50 situps BCF Challenge!
**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.
**You talked – we heard! We now have open gym on Monday, Wednesday, and Fri at 7:30-9
**The BCF Competition Team training will be held M-W-F at 7:30am right now. It’s for serious, competitive athletes looking to compete in local, regional, and national venues in the sport of CrossFit. Not much in terms of scaling here. This is hardcore stuff — muscle-ups, dips, pistols, ring-handstand pushups, etc. But also, heavy lifting and technical work. Right now, this is a limited group of athletes who are looking to take their CF skills to the next level. To ensure safety, you must be suffice in your ROM and technique. But it is open to all who really want to. Min. 3 months experience of general CrossFit class experience rec.