3 Rounds of:
4 Tabata Intervals: Dumbbell Push Press
4 Tabata Intervals: Box Jump
4 Tabata Intervals: Kettlebell Swing
Rest 1 Minute

1 Tabata Interval = :20 Work / :10 Rest

Post total reps per movement and Rx to comments.

Skill Work
Split
Jerk landing drills

Becca S gets strong at the CFSBK Annex, Quist Industries

Rebecca S, Paulie S, Ryan P, Josh M, Christian F, Jeremy F, Katie M, Juliana A, Jess F, Sameer P, Dan R and Margie L have all registered for this weekend's Strongman/woman competition at CrossFit Virtuosity. The events are as follows:

Turkish Delight: Each athlete attempts five one-armed Turkish Get-Ups (up only): one at each of the listed weights.
Women: 22#, 42#, 52#, 65#, 75#
Men: 65#, 75#, 85#, 95#, 105#

Atlas Stone Hoist: Each athlete must hoist three stones over a barrier. Score is total time taken to complete all three hoists. 1 minute cap.
Women: 38″ barrier; 72#, 95#, 116#
Men: 49″ barrier; 95#, 135#, 175#

Press-Off: Max reps keg shoulder-to-overhead in 30 seconds (100#/50#.)

Drag Race: 80′ sled drag (160#/100#) for time.

Interested? Sign up here!

5-5-5
(E1/8) Sets Across

Post loads to comments.

5 Rounds for time of:
12 Jumping Split Squats
8 Clapping Push-Ups

Post time and Rx to comments.

Getting ready to Squat
By Coach Margie

When you approach a loaded bar, make the decision to be there. Develop your Set Up. This is not the time to saunter up, ease yourself into position and expect to manage maximal loads successfully. As strong as you may be, if you are not mentally prepared to own the barbell, well… the barbell will win every time.

As simple as squatting is, it takes all your guts to do it right.

There are two parts to your Set Up: getting underneath the bar, and preparing to squat it.

Getting underneath the bar:

1)     Mentally psych yourself up to lift the weight. Get mad, excited, juiced, pumped, jump around, curse at the bar, or go deep within yourself and find that quiet place of absolute certainty. Whatever. Experiment to find your intensity and focus.

2)     Now, get underneath the bar and get a good strong rack position. Make sure the bar is wedged in tight between your hands and your shoulders. Build stability by finding tension in your upper body: remember this is where the weight will sit, so you want to create a firm shelf, not some namby pamby, twiggy little thing that will snap in two. If you have a low bar rack, raise your elbows up behind you, and push the heels of your hands against the bar. If you have a high bar rack, grip the bar tightly and push up against it.

3)     Take a big breath into your belly, hold it and bear down. Your stomach should get fatter. Now squeeze your butt and stand up confidently with the weight on your back.

4)     Walk back two or three steps and set your feet.

Preparing to squat:

1)     Let the bar settle on your shoulders.

2)     Make sure your rack position is still tight.

3)     Take another big breath into your belly and bear down. Get fat!

4)     Now SQUAT!

This is your ritual; use it every time you play with a barbell.

Happy lifting!

Watch this video to see exactly what we're talking about

Come see, "The Keg Drill" and other mobility techniques at tonight's 6pm Active Recovery Class

Welcome back, "Young Blood" Josh M, Kate B and Jess B!
Happy Birthday, Brian S!

Congratulations to the boat load of people who got Double Under PR's yesterday.  Our new gym record was set by Noah A with 131 unbroken doubles.
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Want to join CrossFit? Check out our upcoming Foundations Cycle
July Morning Foundations Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
Register Here!

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Who was your childhood hero? What about now?

1-1-1-1-1
(E1/4) Perform 5 heavy sub-max singles.  Only go up in weight if your technique is solid.

Post loads to comments.

Within a ten minute window, attempt to find a new Double Under rep max.

Post best rep max attempts to comments.

Jacinto goes overhead

Happy Birthday, Sarah H!

Chris F, Jeremy F, Katie M, Juliana A, Jess F, Sameer P, Dan R and Margie L have all signed up for the Strongman/woman event at CrossFit Virtuosity this weekend.  Who else is in? Sign up here!

We've got a few open slots left on the leader boards. Any suggested benchmarks?
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"The Keg Drill" with Kelly Starrett CrossFit Journal Preview

3 Rounds for time of:
Run 400m
21 Kettlebell Swings 1.5p/1p
12 Pull-Ups

Post time and Rx to comments.
compare to 3.25.10

Mobility Triplet
Walking OH Reach Lunge
Sumo Squat to stand
Blackburns

Which of these movements was most difficult for you? Why?

David M works the atlas stones at Quist yesterday

Good luck to Steph P and Christine G competing in the NYC Triathlon today!

Are you a relative beginner to CrossFit?  Are you unclear on how to properly warm-up your lifts or what to do about movement issues like when your knees cave in?  Check out our new "On Ramp" classes starting on 7/27/10

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Today is the last day of the CrossFit Games. What is your opinion on the WODs so far? Do you think they are a balanced test of work capacity across broad time and modal domains?
Watch the games live here!