14.07.01

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Ya… So this is gonna happen…!

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Week 52 Training: 14.07.01

A1. Front Squat Concentric: 4×3@65, 3×1@75 – @ 30×1
A2. Ring Row Concentric

Notes: For squats, set up bands. These will be banded squats. The percentage shown is the percent of your 1-RM on the bar. Band tension should add 10-15%. You will have to guesstimate, as there is no great way to measure the tension at the top of the lift (for us). On the Ring Rows, load ONLY the concentric phase of he lift. Have a partner remove and add weight to the ring row a the bottom of the movement.

B. For Time:

Row 500m
100 Double Unders
Row 400m
80 Double Unders
Row 300m
60 Double Unders
Row 200m
40 Double Unders
Row 100m
20 Double Unders

C. Not For Time:

50 GHD Situps (partition as you want/need)

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10 comments on “14.07.01
  1. Stacy Martyak says:

    A) Done
    B) 12:58
    C) will do tonight

  2. Feliz says:

    A) done
    B) 15:59

  3. MarkB says:

    A1) 145# / 165# with narrow green bands
    A2) 40# sandbag
    B) 14:06
    C) 5×10

  4. Morgan says:

    a1) 180 / 205
    a2) done
    b) 11:45

  5. Alyson says:

    A1) 135/155
    A2) 15/30/30
    B) DNF .. on 200m
    C) 2×25

  6. Russ Laing says:

    A) 185/215
    B) done – ring rows
    C) 12:37

  7. Jason says:

    A) 205/240
    B) Done
    C) 10:32

  8. drusellers says:

    A) 195/ 225
    B) Done
    C) 12:48

  9. Kelly C says:

    A. 105/115
    B. done
    c. 14:51

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
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#Repost @nicolespitzack ・・・
I have always waited until the end of the year to assess and evaluate how my year went in terms of physical improvement, goals and success. I find myself more hesitant to “wait” for the good stuff. It can be hard to see progress if you aren’t tracking and journaling it along the way. Today I was thrilled to see improvements across the chart other than my DL. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
Seems like we are always waiting “for the right time”... Waiting to wear that outfit for the perfect occasion. Waiting for someone to get home. Waiting for something to go on sale. Waiting for that call or text back. Waiting to make that road trip or big decision. Waiting til your finances are all worked out. Waiting to tell someone how you feel about them.
I’m basically done with waiting. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
January 2017 I attached myself to the word “Persevere” and I had no idea what that word would mean to me through out the year. I look back now and I am proud that I have continued along the course even in the face of adversity and difficulty. Life doesn’t always go the way you want, think, or expect...but if open your heart wide enough you see that you still have much to be grateful for. I’m so thankful for the Friendship, Camaraderie, and Coaching I have received @karhustrength @coachwinchester

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Coach Winchester

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