Practice:
KB Swings

WOD:
Every other minute, on the minute, perform 50 air squats. For every squat missed, complete 1 pull-up or 1 push-up the following minute. Alternate pull-ups and push-ups each round. Continue as long as you are able.

Practice:
Pull-Ups (Strict, Kip, Clap, Muscle-Up…)

WOD:
With a 45lbs, 21-15- and 9 reps for time of:
Turkish Get-ups
Sotts press

Practice:
Turkish Get-Up

WOD:
Max Reps in 90 sec of:
Wall Ball
AbMat Sit-Ups
Hip Extension
Turkish Get-Up (45/25)
Sumo-Deadlift High Pull (70/44)
Knees to Elbows
Row (Meters)
Handstand
1-Arm Overhead Squat (25/15)
Clapping Push-Ups

Pick a station, start on “Go!,” storm through. Running clock.

Score = Total Reps + Meters / Handstand Falls

No muscle-up? Spotted.
Score = Highest Squats x Total Muscle-Ups

We often hear two critiques of the CrossFit program, one from women, the other from men:

“I don’t want to get bulky…”
“I don’t want to get any smaller…”

I’ll let you guess which is from which.

Either way, both fears are misguided and misdirected. There is nothing inherent to weight training that makes your muscles “bulk.”

Let’s get a few things straight:

- Three things control muscle gain: Genetics, Nutrition, and Exercise, in that order of importance.

- “Skinny” is often just as unhealthy as “fat.”

- Carbohydrate provides short-term energy, and spikes insulin (blood sugar).

- Protein builds and repairs muscle, and helps regulate insulin.

- Fat provides long-term energy, and slows the digestive process.

- You do not burn body fat from a specific area by working it.

- Your body does not know the difference between Weights and other kinds of resistence.

- Anything your body can do more than 20 times will promote much stamina, moderate size, and little strength.

- Anything your body can do between 5-20 times will promote much size, moderate strength, and moderate stamina.

- Anything your body can do between 1-5 times will promote much strength, moderate size, and little stamina.

- A gymnastics hold you can only perform for 2-seconds has the same effect on your body as a weight you can only lift twice.

That last point is key to understanding the misconceptions we face: it’s not weightlifting that makes you big or bodyweight exercise that makes you small! If you train ring dips (and eat), you will put on size. If you back squat an empty bar, you probably won’t.

Practice:
Push-Up Progressions

WOD:
Alternating Tabata (8 min):
Pull-Ups
Wall Ball

Practice:
Shoulder Press (50% 1RM)

WOD:
Row 500m, For Time
1-Arm DB Thruster (55/35), Max Reps
Row 500m, For Time
1-Arm DB Thruster, Other Arm

Rest plenty in between the 3 efforts.

Due to the following description, you are a coward if you do not attempt some version of this workout by the end of the week:

“…A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005…”

While this Olympic Lift shows up more rarely than it’s little cousin the Clean and Jerk during our WODs, the Snatch is possibly the most frustrating weightlifting movement we encounter in CrossFit. It also has huge carry-over to other lifts, including the Clean, Jerk, Overhead Squat, among others.

The clinic will cover everything from the ground up, so if you’ve never performed or attempted the Snatch, come in and learn it the right way!

Cost of the clinic is $25
Place: CrossFit Petaluma – 1364 N. McDowell Blvd., Unit 19, Petaluma, Ca – Right off the freeway!
Time: 11am – 1pm