Aug 12
13
Power Clean, Row – Tuesday
Kevin getting his head through and full extension on his kettlebell swing.
Tuesday’s WOD
Power Cleans 3-3-3-3-3
Cash-out
Max Effort 1,000 meter row
You’ll have 40 seconds to complete each set of 3, just enough time to reset everything between PCs. We’ll try to work up to your 3RM in 5 sets.
September 1st is the beginning of the CrossFit Intensify 2012 Fall Challenge! This time the stakes are higher. The buy-in will be $20. All that money goes into a pot. You’ll complete a Challenge worksheet in September and then again in December. We’ll measure your 3-month improvement in 10 different categories. The Top 3 most improved win the cash in the pot!
Commit yourself to winning the Challenge and motivate yourself with some new goals. Anyone can win. We rank relative improvement in all 10 categories, so you’re improvements are measured against the entire field. The person who wins is always the person who improves the most across all 10 categories. They simply dedicate themselves to the program, improve their nutrition, and focus on improving their weaknesses.
For participating in the challenge, you’ll receive 2 body fat measurements using our Ultrasound Bodymetrix device. It’s an relatively accurate estimate of your body composition (better than calipers or scales), and as we all know improving your body composition is a more effective goal than losing weight. So take this opportunity to see where you’re at and how much fat you can lose in 3 months. We’ve seen some amazing transformations!
This time around we’ll be coupling the 2012 Fall Challenge with a Nutrition challenge as well! More information on that coming very soon. Whoever wins the Nutrition challenge will have a damn good chance at winning the Fall Challenge. My money’s on them!
Plate Carry, GHD, Muscle-up, OH Walking Lunge
