Warm-up: 400m Jog, Inchworm ½ of Gym, Pigs On Ice Skates ½ of Gym, Straight and Bent Leg Calf Stretch, Hollow Hold 5 sec & Superman Hold 5 sec x5, 10 OHS (45/25lbs), 10 Hang Muscle Snatches (45/25lbs)
Power Snatch + OHS: Heavy 1 + 3; 90% 1 + 3; 80% 1 + 3
MetCon – 4 RFT:
5 Power Snatches (80% weight)
16 Split Jumps
3 min Rest
First and foremost I hope everyone tuned in to watch the 2011 CrossFit Games tonight on ESPN2. If you missed it, do not fear! They are showing the next several events next Wednesday and will then finish it out on the following Wednesday.
Next order of business: the next Paleo Challenge is fast approaching. There are a lot of Ktowners that have been asking about it, so you all better bring your A game. We are shooting for an early October start date. Pencil in October 3rd. Expect two lectures the week before that. Both lectures will be in the evening. Even if you do not plan on doing the Challenge, come on out to the lecture and get your brain swoll. You will learn a ton about nutrition!
Can’t wait for tomorrow night’s treatise on cholesterol (yawn),