090731 FRIDAY “New Schedule!”
+++New Schedule Starting Monday August 3rd!+++
See Below for “Big Kevin’s” continuing story of his path to total fitness domination.
Work up to a heavy double strict press (strict press x2), then with the same bar:
Strict Press 1 reps
Push Press 3 reps
Push Jerk 5 reps
5 rounds. If you make it through all the jerks, add weight and try again. Rest as needed between rounds. Post loads used to comments.
Mini Metcon: “Annie in under 8”
Sit ups (anchored feet okay)
Complete as much as possible in 8 minutes (quit at 8 min if you are done or not).
THERE IS SPACE FOR THE OLYMPIC WEIGHTLIFTING SEMINAR TOMORROW!
Email firstname.lastname@example.org to reserve a spot.
“I had set the goals back in March to be over 1,000 lbs on the 3 major power lifts and finish a marathon in the same year. I finished the 2nd Half San Francisco Marathon 20 minutes faster than last year today and The only running I’ve been doing is at CrossFit. Also I got 405 dead, 335 squat and 275 bench in the last 3 weeks. time for new 2009 goals…. thanks for helping me achieve them way faster than I would’ve without DCF. I gave the horns on some of the marathon pictures so I’ll send you one when they come out.”
– Big Kevin
“. . .Studies of members of the Army Green Berets and Navy Seals, for example, have found that in threatening situations they experience about the same rush of the stress hormone cortisol as any other soldier does. But their levels typically drop off faster than less well-trained troops, much faster in some cases. . .”
New Schedule Starting Monday August 3rd!
Starting Monday we will have a new Schedule at DCF! The primary changes will be that we will be adding a class in the evening and offsetting the classes by a half hour. That’s right! Evening classes will now happen on the half hour! (4:30pm, 5:30pm, 6:30pm and 7:30pm).
We will also be adding classes during the weekdays and on the weekend.
Check back soon for updates!