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While The Mountains Continue To Burn Out Of Control We Lock It Down And Keep The Training Going…

The Academy Training:

Benchmark:

Grace

Followed By: A Little Surprise

The USAW Team’s Training:

Muscle Snatch- Heavy Single

Snatch 80% X1X3

Clean and Jerk 80% X1X3

Front Squat 90% X1

GHD Sit-ups 3X10

The Rouge Racers Training:

Rest Day

The CrossFit Endurance Team Training:

3+ Hours After CF Choose ONE: Swim, Bike, Run, C2

90% Of Your Best Time:

Swim: 600m

Bike: 12 Mile

Run: 5K

C2: 4K

Post It All To The Comments Section…

SPECIAL NOTE: Please Join Us This Tuesday Night, September 1st At The Rose Bowl, Lot “H” At 6:30pm For A Fun 5K Run With Our New Partner And Sponsor “Run With Us”

They Will Be Hosting The Shoe Company Puma For A Few Free Raffles For Gear And Shoes, As Well As A Few Pairs Of Shoes To Test Run In…

Represent Your Team And Wear Any Of Your RED Team Shirts…

Enjoy The Run And The Shoes…

Sometimes It Takes More Than One Person To Accomplish A Singular Goal…

The USAW Team’s Training Is As Follows:

Snatch 95% x1×2

Clean and Jerk x1×2

Front Squat x1×2

Kipping Pull-ups 3xMax

OHS:  Test For Max @ BW

The Rogue Racers Training Is As Follows:

2X12 Min. Max Distance
Sprints
Rest Interval = 2 Min.
Location: AHS

12 Miles @
HMP – 30 Seconds
Location: Kersting Ct.

Now Get In And Hit A PR Before The Weekend Antics…

ATTENTION: Please have all your PRs, Scores, And Whiteboard Times on the far left board no later than Friday, August 28th, 2009.  Kellie and Shannon F. will be attacking the White Boards on Saturday…

As For Training…

The Academy’s Training (6, 8, 9am and 5, 6, 7pm) Is As Follows:

Snatch 70% 3-3-3

Followed By:

3RFTO:

10 Push-ups

10 Pull-ups

10 Box Jumps (Mid-Thigh Or Higher)

The USAW Team’s Training (11am and 8pm) Is As Follows:

Snatch 80% X1X3
Clean and Jerk 80% X1X3
Post-Practice:
3 Rounds For Time Of:
10 KB Swings @ 30% BW
10 Single-Arm DB Power Cleans @ 25% BW

The Rouge Racers Training (6:30pm) Is As Follows:

12×200m Sprints
REST Interval
Is A Set 90 Seconds…
Quality Window = +/- 5 Seconds
1 Foul For Every 200m Over/Under The Window
1 Foul = 50m Lunges
Location: AHS

The Bootcamp Team’s Training (6:30pm)  Is As Follows:

Urban Challenge Level 1

Bring A Pen/Paper/Water/Reflective Vest/Headlamp

Location: St. Rita’s School

And I Thought I Had Alot Of Ink…

Anybody Know Who This Is? (Besides Kellie, Van, and Summer)

The Academy Training Is As Follows:

Back Squat 80% 3-3-3-3-3

Followed By:

1. Half Karen (20/10, 16/8)

Rest Interval = Half Of Your “Half Karen”

2. Half Karen

The USAW Team’s Training Is As Follows:

Clean and Jerk 100% X1
Snatch 90% X1X2
Back Squat – Heavy Single
GHD Sit-ups 3X10

The Rouge Racers Training Is As Follows:

REST Day

It’s Set Jim…

November 14th, 2009

High Noon…Rain Or Shine

The 7th Annual Boot-Brew…With A Severe Twist

Harriers, Harriettes, and Virgins BEWARE

The Mismanagement Requests A Live Hare Or Two To Step Forward…Or We Will Select You.

The Live Hare Will Need To Lay Trail With Flour As The Rest Of The Pack Follows Thereafter…Of Course The Live Hare Will Set Nothing But Real Trails With No “Trickery” Involved Such As (But Not Limited To Deadends, Circle-Backs, False Trails, Or Challenge Checks)

There Will Of (Course) Be Beer Checks…

The Mismanagement Also Requests That Pegleg Be Appointed The Unofficial Beermeister Seeing As How He Is Finding Us Kegs Of Gluten Free Beer…

This Unofficial, Unsanctioned, and Underground Hash Will Be A Charity Cause…

The Hashcash Required To Run?

$45 Per Person

$80 Per Team Of Two

As Well, Teammates Ages Will Be Added Together And You Will Be Competing (If You Wish) Against Those In Your Combined Age Bracket (Known As Hash-Bracks):

The 8 Hash-Bracks Are:

50 and Under, 51-60, 61-68, 69, 70-80, 81-90, 91-99, 100 and Over

What You Get For Your Hashcash?

3-5 Miles Of Running/Jogging/Drinking Fun, Tremendously Fun And Challenging Beer Checks (If You Don’t Get Lost), All The Beer And Food You Can Handle At The Finishline, And Of Course Our Ever Coveted Boot-Brew Long Sleeve T-Shirt…

A Circle Will Follow-On Afterward Where Awards Will Be Presented…

1st Place Male, Female, and 1st Place In Each Hash-Brack Will Receive A Token Of Gratitude…

2nd Place Male, Female, and 2nd Place In Each Hash-Brack Will Receive Nothing, For They Obviously Didn’t Try As Hard As 1st Place…

So…Save The Date, Mark The Calendars, Get A Baby-Sitter, Pick Your Teams, Pick Your Shirt Size, And Register…

More Info To Follow…

“Slip Right To Avoid Fellow Jumpers…”

RIP Dion Matsushita…I Will Miss You Tremendously…

Today…Hit It All Hard In Honor Of My Fallen Squad Leader Who Was Found Dead Yesterday At His Home In Illinois…

“You don’t get to choose how you’re going to die. Or when. You can only decide how you’re going to live. Now.” – Joan Baez

The Academy Training Is As Follows:

Press/Push-Press/Bench Press:  Pick One, Build To 75% 3-3-3-3-3

Followed By:

2 X 1 Mile Sprints

Rest Interval = Half Your Previous Mile

Quality Window = +/- 10 Seconds

1 Foul If You Are Outside The Quality Window

1 Foul = 32 Burpee Box Jumps

NOTE: Sand-bagging The First Mile Results In Immediate Dismissal From The Academy

The USAW Team Training (11am and 8pm) Is As Follows:

Mid-Hang Muscle Snatch 65%  X2X3
Power Snatch 80%  X1X3
Power Clean + Push Jerk 80%  X1X3
Dead Hang Pull-ups 3XMax
Hanging Knees To Elbows 3X15

The Rouge Racers Training (6:30pm) Is As Follows:

Run a 10K @ Mid Tempo

Location: FMS

Post It All To Comments…

I’ll List The Training First Before I Dig Into The Weekend Re-Cap:

The Academy’s Training Is As Follows:

Deadlift:  Test For Max

Followed By:

Headstand/Handstand/HSPU Work

The USAW Team Training Is As Follows:

Snatch 100% x1

Clean and Jerk 90% x1×2

Front Squat – Heavy Single

DB Overhead Ab-Mat Sit-ups 3×10

The Rouge Racers Training Is As Follows:

REST DAY

Post It All To Comments…As A Matter Of Fact, Last Month Alone We Had Over 15,000 Unique IP Hits On Our Website…Over 10,000 Of Those Are On Our Blog…SO…Those Of You That Never Comment, We See You Regardless, Say Hello…

<<<NOW FOR THE WEEKEND>>>

Just Ask Any Of The Hooverballers If They Had Fun…Thank Andy P. For A Great Morning

Our 2nd USAW Meet @ The Academy

The I.I.C.’s Landshark Attacks In Her First Meet…

The Professor Schools The Competition…

Saskya, Better Known As JerkWod Hits Her First Meet, now Off To Med. School…

Lindsay, We Welcome Your Return And Can’t Wait To See What You Throw Up Next…

As Always, Mr. Shrine Tattoo Powers Through The Day All For Fun…

A Little Known Fact, Taylor Competed In The 2007 CrossFit Games…And Is Back To Throw Around Some Weight…

Back-To-Back Bulgarian Cycles Led To 2 PR’s For MK Today I Believe…

1st Competition…68kg Snatch and 91kg C/J.  I’ll take it…

Suicide 4 Hit Some Hard Lifts Out Of His 6

Turn That Plane To The Right…Good Work Today DZ

Thumbs Up For Our “Hook-Gripper Stripper”

Breathless Agony, A Level 1 Cert, The CrossFit Games, Training With Sage, Hooverball, And Now 100kg Overhead On C/J…Looks Like A Good Year For The Jer…

The Silent Professional, Adam, Sat Focused All Morning, Hit 6 Lifts, And Was Great To Watch…Thanks For Attending Our Meet.  We Look Forward To Seeing You Again…

Wish Us Luck…Today Is Our Annual Summer Hooverball Tournament Against 6 Of The Other Top CrossFit Affiliates In California…

It Should Be Fun…

As For The Academy…Don’t Burn It Down While We Are Crushing The Competition…

What Cool Names Our Ladies Have…

More Importantly, What Cool Ladies We Have In The Academy…

Sorry…I Just Had To!  Are We Box Jumping Or Snatching In This Photo?

AND…Who Is This?

Sorry…Onto The Training…

The Academy Training Is As Follows:

Clean and Jerk 75% 3-3-3

Followed By:

Happy Hour Selection Of Your Choice…

.

The USAW Team’s Training Is As Follows:

REST Day

The Rouge Racers Training Is As Follows:

REST Day

How Did Those 3 X 1 Mile Repeats Feel Last Night?

Post It All To Comments…

The Academy Training (6, 8, 9am, and 5, 6, 7pm) Is As Follows:

Front Squat 85% 3-3-3-3-3

Followed By:

3RFTO:

200m Sprint

15 Wall-Balls (20/10, 16/8)

15 Box Jumps (Mid-Thigh Or Higher)

The USAW Team’s Training (11am and 8pm) Is As Follows:

Power Snatch + Snatch 80% (Of PS) x3

Clean + Push-Jerk + Jerk 70% (Of C/J) x3

Post-Practice Mini-WOD:

3RFTO:

600m Row Sprint

Rest 1 Minute

The Rouge Racers Training (6:30pm) Is As Follows:

3×1 Mile Repeats

Rest Interval = Half The Time Of Your Previous Mile

Quality Window Per Mile +/- 10 Seconds

1 Foul If You Are Over/Under The Window

Foul = 100m Of Bear Crawls

Location: AHS

Seeing As How Only 12 Of You Were Able To Make It To Sage Burgener’s Weightlifting Clinic On Sunday, As Promised Here Are The Notes From The Board…

You May As Well Take Notes Since You Do Our WODS/Training Anyway…

If The Words/Phrases In These Above Photos Seem Foreign To You…You Need To Come To Class More Often…