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Happy belated 40th Meegs.  Yesterday was Meegs' B-Day.   And he wore his proud "Best Daddy" hat for the whole WOD.
Skill Day/Challenge Day (theme = "who's got UPs") 
Work on skills (including lifts if desired).

Challenge 1:  Jump From Knees.  Watch this video.  Practice jumps from knees. 
  -Can you jump from knees and land on a bumper?
  -Can you jump from knees with a weight (dumbell, KB, bar)?

Challenge 2:  Confidence Jumps.  How high can you jump?
  -Only 1 lead-in step allowed, but must takeoff from both feet
  -Stack bumpers on boxes for height

Challenge 3:  Turkish Getup
  -Who can get the heaviest TG with a dumbbell
  -How about a loaded barbell?


Interesting story about a change of "heart"

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As load increases, the athlete must drop lower to receive it.  Courtney W. with a great Split Jerk catch.
3 rounds for time:
12 Virtual Shoveling passes (45lb bumper/25lb bumper) over 20 inch box
Run 200M with Sandbag (40/20)

For shoveling, over = 1 rep, back = next rep...


In case you haven't seen this one.  Sums up why we do what we do...pretty much perfectly

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Power Clean:
5 @ 55% 1RM
3 @ 75%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 101+% 1 RM

Rest

Shoulder Press:
5 @ 65%
3 @ 75%
1 @ 85%
1 @ 95%
1@ 101+% 1RM

Rest

How many rope ascents can you do in 3 minutes?

Watch this video.  We'll mess around with jumps from the knees on Friday.

This is too cool.  Anyone who tries it, let me know how they taste.

Looking for a swift kick in the butt to get your eathing back in check?  Checkout Whole 9's Whole30 guide.

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Strange Burpee Locations?  Here are a couple of good ones we've got so far: In front of the "Southern Most Point in the U.S." sign and at Boy Scout Camp outside the chow hall.

15 Min AMRAP

Bumper long jumps 20 feet (45lb / 25lb)
Bumper Slide back to Start (between legs backwards slides)
10 In-Place Jump Switch Lunges with Bumper in arms (each leg is one rep)
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Some interesting thoughts from EvMedForum

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  Thank you to everyone who has provided feedback in our online survey.  Based on your feedback, here are a couple of immediate changes:1.  We've got 15 more cable jump ropes on the way
2.  Starting Monday, August 2nd, Monday, Wed and Friday we will open for evening class at 4:00 PM!

Don't forget to sign up for the Stretching and Mobility Clinic Sat Aug 7th.  Info and signup under the announcements section.
==============================Warmup
Angled Change of Direction drill (scroll over to Angled COD video clip in the link)
 - red dots are painted on the concrete for the drill.
After COD drill, 5 minutes of Pistol work.  Start refining these.  2 more weeks of Pistol work in the warmup, then we incorporate a new skill.  Pistols will appear one week per month after that. 

WOD
Front SquatWarmup thoroughly 3 @ 65% 1RM3 @ 70% 1RM3 @ 75% 1RMAMRAP @ 80% 1RM
For Time:10, 9, 8...1 of:Burpee pullupsDB/KB swings (55/35)
Adjust reps and loading based on temps and skill level.  If you use a band for pullups, you can do all burpees first, then all pullups for each round.
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A phenomenal discussion of Cholesterol and Statins.  This is short and sweet. The best part is that Dr Harris inserts plenty of his ever-so-slightly cynical metaphors and examples to explain the medical technicalities. One of the better quotes:

"Is it really plausible that our  bodies evolved to simultaneously create two substances that are like  some perverse yin and yang, with good HDL trying to save us from the LDL  that is furiously trying to clog our arteries with cholesterol?  Or is this all a bunch of biologically implausible nonsense?"

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 CFHR West Hits DL PRs.  Mary - 217.5.  Ari - 400.Nice work on the garage box guys.   Mary, give Ari some academics on facial expressions during Max Efforts.  Less of this==>

Friday TEAM Challenge WOD:
As a team of 4, complete the following tasks for max points

  -1 minute Row for Calories
  -1 minute Weighted ABMAT situps (unanchored, 25/15lb dumbbell)
  -1 minute  Jumping Squats holding a sandbag (40lb/20lb)
  -1 minute 2-count mountain climbers (two movements = 1 rep)
 
Stagger start.  Each athlete completes the following exercises in this order with 1 minute rest between each exercise. So 1 athlete starts rowing.  After 1 minute, they rest as the other athlete starts rowing. Following the second minute, the first athlete starts the ABMAT situps as the second athlete rests and the third athlete starts rowing. 

After the last athlete completes their mountain climbers, the team has exactly 1 minute to rest.  
  The team must then complete a 4x400M run for time (each athlete runs 400 meters, next athlete can't 
  start until the previous athlete gives them a hi-five handoff). 

Standards:
Row - Don't reset the display between athletes.  The team starts at 0 calories.  Just let it keep increasing with each athlete on the team.
Situps - Lay down, hold dumbell on floor with arms bent or extended.  Execute situp.  At the top of the situp, the weight must be directly overhead with arms extended. A portion of the ear must be visible in front of the arm (just like in the overhead/locked out position).  The torso must be vertical.  Once this position is achieved, the athlete can lay back down for their next rep.
Jumping Squat w/Sandbag.  Hips below parallel, hips must fully extend and feet must leave the ground during the jump.  Hold the sandbag however you want (cradle, shoulder, etc.)
Mountain Climber - Knee must, at a minimum, come up to the elbow on each rep (further is OK). 1 rep = 2 steps.

POINTS:  1 rep = 1 point.  1 calorie = 1 point.  
Add up the ages of each athlete on your team.  Take the average age.  Each year in the average age = 1 point.


Post 2 scores: 1)  Total team points + average age for part one  and  2)Time for team 4x400M run



====================================1. This reading has a Geek factor of 10: An example of why low-fat, high-fiber is a load of low-protein balogna)
2. Geek factor 2:  A Reading for anyone who knows someone with Type 2 Diabetes...better yet...a reading for anyone.

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 This Photo sums up WOD 2 from the games very nicel..chaos  (photo by Alan)
3 Rounds for Time:
  20 Unbroken Wallball shots (20/14lbs - 10' target)
  15 Hip Extensions

Rest EXACTLY 2 minutes

In 3 minutes and ONLY 3 attemps, find a 1 Rep Max for Rack-to-Overhead
    -You can use any overhead lift
       -Shoulder Press, Push Press, Push Jerk, Split Jerk
    -You can start with the weight racked BEHIND the neck if you want
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Don't forget to signup for the ASYMCA mud run.  If you're interested in being on the CFHR team, please email Bryan (berrio3@aol.com).  Please signup by next Monday.

Dont' forget to signup for the Stretching and Mobility Clinic.  Signup link and details are under the announcements section of this blog.  This 2 hour class has received rave reviews.  Rob Wilson is a renowned massage therapist and CrossFit Level 2 Coach.  He teaches you quick and effective stretching for pre and post WOD that will improve you performance in and out of the gym.  Spaces are limited.