The Academy’s Training:
Team 1:
Scaled “Garrett”
3RFTO:
75 Squats
25 HSPU
25 L-Pull-ups
Followed By:
Deadlift 85%x3×3
Team 2:
Scaled “Garrett”
3RFTO:
75 Squats
25 HSPU
25 L-Pull-ups
Followed By:
Deadlift x3×3
Press x3×3
The USAW Team’s Training:
Clean and Jerk 75%x2×7
Muscle Snatch 75%x2×4
Followed By:
2-4-6-8-10-8-6-4-2 Reps Of:
KBS @ 53/35
Hanging Leg Raise
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What Does It Take To Focus Like An Olympian?
Do You Lose Focus Easily?
Do You Even Understand Why Focus Is Important?
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The Academy’s Training:
Team 1:
Burgener Warm-up
Skill Transfers
Clean and Jerk 80%x2×3
Followed By:
21-15-9
Clean (Once) Then Front Squat
(50% Of Your 1RM Clean)
Push-Up
Team 2:
Burgener Warm-up
Skill Transfers
Clean and Jerk x2×3
Front Squat x3×5
Followed By:
21-15-9
Clean (Once) Then Front Squat
(50% - Of Your 1RM Clean)
Push-Up
Team 3:
4RFTO: (Resting Precisely 2 Min. In-between Rounds)
Run 400m
15 KBS (53, 35)
10 Dips
5 V-ups
The Academy’s Training:
Team 1:
Press 90%x3×3
Followed By:
AMRAP In 20:
Row 200m
20 Burpees
Run 200m
Team 2:
Press x3×3
Squat x3×3
Followed By:
AMRAP In 20:
Row 200m
20 Burpees
Run 200m
Team 3:
5 Rounds Of Cindy
1 Round Of Helen
5 Rounds Of Cindy
1 Round Of Helen
5 Rounds Of Cindy
The USAW Team’s Training:
Front Squat 78%x3×5
Snatch Grip Push-Press78%x3×5
Clean Pull 98%x3×4
Turkish Get-up x5/Side x3
Go Heavier Than Last Wed.
Photos Courtesy Of Catalyst Athletics…
Strong Is Just Simply Beautiful…
Explain That In Your Own Words In Comments…
Search And Rescue Work Here We Go…
While I’m Away Training…The Academy Will Still Be As Focused And Determined As Ever To Progress:
The Academy’s Training:
Team 1:
Burgener Warm-up
Skill Transfers
Snatch 85%x1×5
Followed By:
3 RFTO:
15 KBS @ 1/3 BW
15 Box Jumps (MTOH)
15 Push-ups
Team 2:
Burgener Warm-up
Skill Transfers
Snatch x1×5
Weighted Pull-up x5×5
Followed By:
3 RFTO:
15 KBS @ 1/3 BW
15 Box Jumps (MTOH)
15 Push-ups
Team 3:
For Time:
300m Row
50 Ab-Mat Sit-ups
50 Thrusters (45lb Bar)
50 Ab-Mat Sit-ups
300m Row
The USAW Team’s Training:
Power Snatch + Snatch 70%x5 Sets
Snatch Balance 75%x3×4
Followed By:
3RFTO:
200m Row
10 Kipping Pull-ups
5 KB Swings @ ½ BW
The Rouge Racers:
Rest From The Pasadena Half/Full Marathon
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Look Closely To The Start Of The Pasadena Half/Full Marathon And You Can See LA Bill In His Academy Red…
Not Only Did LA Bill Complete A 1:31 Half Marathon, He Placed 2nd In His Age Bracket.
Excellent Work To You All Who Came Out To Race, Cheer, Support, And Enjoy A Great Sunday…
Great Work To All Of You…
As Well, Champions ForThe Day…Shali And Navin Dore
Shali Nailed A 3:17:50 And Her Son Navin A 2:13 Flat. Great Work…
For Full Race Results…CLICK HERE
Post Great Stories, Memories, Official Race Results Of Your Own, PRs, And Anything Else To Comments…
Thank You Aimee…This Picture Speaks Volumes…
Why Do You Still Train Hard?
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Last Day To Order Hoodies…Get Your Order And Money To Kellie Or Vanessa Before 7pm Tonight…
Pegleg Wanted Us To Remind You To Wear Your Pasadena Marathon/Half Marathon Bib Into Barneys To Receive A Little Discount On A Few Pints…
Sounds Good To Me…Who Has A Color Copier…Just Kidding!
Who’s Excited About The Weekend?
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July 16-18 2010…
Yes The Academy Will Be Closed…
Yes Our Athletes Will Be Present…
Yes Our Coaches Will Be Coaching And Judging…
And Yes…You Will Be Right There Beside It All…LIVE
Book Your Travels Now…Work, Kids, Car, Hotel, And Plan On Making The CrossFit Games A Part Of Your Families Tradition Of Yearly Holidays…
You Must SEE It Live To Feel The Power…
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I Wonder How Many LeClairs Were Pumped With Canadian Gold…
Which Olympic Events Are You Most Excited To Watch?
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For The Following Week Of February 15th-19th Here Are The Rain Make-up Days:
For All 6am Bootcamp Classes: Meet At The Academy At 6am On M, W, and F
For All 6:30pm Bootcamp Classes: Meet At The Academy. You Have A Choice Of 6pm or 7pm on M, T, and W. We Will Be At AHS Track On Thursday @ 6:30pm As Usual.
As Well, Bootcampers That Did NOT Get Your Hoodie Order In Please Do So, As Our LAST Order Goes Out This Friday, February 19th. $40 For 1, $35 Each For 2. Red Or Black Available. They Run A Little Big Until You Wash/Dry Them.
Questions?