Row & Jerk

2k row

3 0f 2 Jerk. 1st one in front second one from the back.

"Linda"

Gillian Mounsey does "Linda" with a blazing fast time

Video courtesy of CFHQ

"Linda" AKA 3 bars of death:
10-9-8-7-6-5-4-3-2-1
DeadLift
Bench Press
Clean

Box Jump, Squat, Dot Drill

Box Jump for max height
Back Squat 2 of 3
Dot Drill

Weightlifting Webcast

Rodger DeGarmo Memorial/World Team Secondary Qualifier WEB CAST


USA Weightlifting is pleased to announce that the Rodger DeGarmo Memorial/WT2Q will be web cast this weekend (August 29 & 30). This web cast is made possible by the USOC. To access the feed for this event, please visit the following link: http://events.usoc.org/weightlifting.

Please note that if the feed cuts off during or after a session, refresh your screen to continue viewing. We hope you will be able to tune in to this exciting event!

Unsupervised time

Hey everyone, I had something pop up at work and won't be in for the 5PM class. The doors will still be open and you can go through movement prep and do "Fran" on your own if you like.

If you'd rather wait for a coach, I'll be there at 6PM.

Good Luck!

Duhnt, duhnt, duh!

"Fran"
21-15-9
Thrusters
Pull-ups

5k for Jill

href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh79rnC-5vSjwsvRWx8vYwCB2dLtX0A7vPNGY4grEj42huZeP6ALVqqt6QPNvnk9ZnImAe6W8DJv62RsVxzf-lIUhgjb3sLrH0tQ2hLzg1pXxmceC-m7E7U_fx9vNq_7q6CmlhnirFydRM/s1600-h/5k4Jill.bmp">I wanted to let everyone know that we will be supporting the "5k for Jill" Sat Oct 10th at 10AM. It will be a fun run through local Economy Park. Proceeds will benefit local resident Jill Smith who is battling pancreatic cancer.

Click on the picture above to download the application. See you all there in your bright yellow 3RCF T-shirts.

"J.T."

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA,

who was killed in Afghanistan June 2005

Photo Courtesy of CrossFit.com

21-15-9

Hand Stand Push-ups

Ring-Dips

Push-ups

Thrusters & Fun

photo courtesy of CFNC

3 of 1 Thrusters for max weight.

Then:
3rnds:
10x inverted burpees
25x double unders

Homework 8/24-29

Your homework this week isn't academic. Go to www.fgb4.org and sign up for the event Sat. Sept 26th. Then email all your friends and family and ask for their support. I've got some nice prizes all ready and plan on this being an even bigger success than last year.

Snatch Practice

Practice on snatch technique tonight. We'll break out the video camera and drill technique at light weight.

Hopefully, we can get it looking this pretty.

Row & Jumps

Remember, the 9AM class is cancelled as well as the 10AM Ramp-up.

Unsupervised times will be available from 10:30AM-12:30PM.

3x 500m row@8-10dampner

Then:

max ceiling touches in 1min

See you all next week!

Run& Row

Run 40 shuttle
Row 1000
Run 20 Shuttle

Row 500
Run10 Shuttle

Row250

Class Cancelled Saturday

Hey everyone,

The Saturday morning class is going to unfortunately have to be cancelled.

We will change it to unsupervised hours from 10:30-12:30.

Good luck and have fun!

See you all on Monday.

Press/ Muscle-ups/ Box Jumps 1/2/3

7rnds: 1xShoulderPress 2x Muscle-ups 3x Box Jumps

Snatch & Dot Drill

Snatch 5 of 1

Dot Drill 3 times

Front Planche

Practice the front planche on the rings. See how close you can get to being straight out on them.

Front Squat& DeadLift

15-12-9

Front Squat

DeadLift

Post times to comments

Adjusted Hours

I will be out of town with the Marines next week in Ghana teaching physical security to their military. There will be a change in the schedule with unsupervised times available. The schedule will continue to be posted on the blog.

Monday:

10AM-12PM

Tuesday:

5-9PM

Wednesday:

6-7PM (Jason should be there to run class)

Thursday:

5-9PM

Friday:

Lorenzo will run class at 5PM

Sat:

Lorenzo will run class at 9AM and Ramp-up at 10AM

Have a good week everyone!

Hip Extensions/ Push Press/ Run

3rnds:

15x Hip Extensions

15x PushPress

20 Shuttle Runs

Post times to comments

OverHead Squats & GHD Sit-ups

7rnds:

7x Overhead Squats

15x GHD Sit-ups

Pull-ups & Box Jumps

3 of 5 weighted pull-ups

box jump for max height

Post weights and height to comments.

Clean Practice

We will be working on our clean technique today.

Double Unders/ Push-ups/ Cleans

5rnds:

30xDouble Unders

12x Clapping Push-ups

3xClean

This Week's Homework

Read the Starting Strength FAQ Introduction. There will be a quiz.

Row/ Pull-up AMRAP

AMRAP in 20 min:
250m row
10 Pull-ups

Post number of rounds to comments

2k row

Erin Cafaro, US Row Team gold medalist, San Francisco CrossFit

Image courtesy of CrossFit Endurance

2k Row for time.

Back Squats and pull-ups+ double unders

3 of 3 back squat then:

AMRAP in 10min

12 pull-ups

25 double unders.

Pistol Practice

We are going to practice one legged squats today. We will scale it to your ability

Heavy Row& Thrusters

3rnds:

500m row (Dampner set between 8-10)

15-12-9 Thrusters

Post time to comments

6PM class is still open, but there will be no coach onsite. 5PM class will be supervised as normal.

Deadlift

5 of 1.

Shoot for a new PR.

This week's homework

Join Mark's Daily Apple's Primal Blueprint Challenge

The Primal Blueprint Health Challenge from Mark Sisson on Vimeo.

It's doing the right thing for a month with a supportive community and there's a chance to win prizes. This isn't a competitive event. It's about taking that first step (or second because if you are doing CrossFit you all ready have taken the first step at the very least.) towards a healthier happier primal life.

Run/ Dips/ Pistols

image courtesy of Drills & Skills.com

Check out how awesome his depth is

5rnds:

15 shuttle runs

15 Ring Dips

10 one legged squats (alternating)