ANNOUNCEMENTS

CFSD Powerlifting Meet - LAST CHANCE to Register, HERE under the Specialty Seminar tab.  Registration officially closes July 17th, that’s tomorrow!  If the thought of competing makes you uncomfortable, go back and read the Coach’s Corner post from Friday!  EVERYONE should be clamoring to do this event, I guarantee you’ll get a lot out of it.

And again if you cannot compete, we still need your help, please let Sal know if you are available, even if for only part of the day. sal@crossfitsandiego.com

Westside 4 Athletes Seminar - Great news, we are able to offer the Westside 4 Athletes Seminar @ $350!  $375 for non-members.  This is absolutely a steal in my opinion.  Register here.  Remember this is a TWO-DAY seminar.  In addition to this already being a great price for the amount of info and hands on training received.  Coach Scarpulla has also offered to critique and/or help design workout programs for anyone planning on attending the seminar.  Distance Coaching of this caliber is worth half the admission price alone if taken advantage of.  I’ve done about all I can to make this as sweet a deal as possible.  The rest is up to you and your priorities.

RECOMMENDED READING

Sport of Crossfit

TODAY’S WODS

CF Games 2012 great event!

Level I -Next week will be a test week to see where you are to move up to Level II!

Back Squat 3×5 (add 5-10#) (Level II Requirement – 1.5x BW for 1RM)

GHD Sit-up 3×8 (Level II Req – 50 reps in 2 mins)

“Nancy” (Level II Req – Complete as rx’d in any amount of time)

5 RFT

Run 400m
15 OHS (95/65)

Team Workout, Organized Kaos

Level II

3 x 3 Front Squat

For Time

75 double unders
10 Overhead Squats 115/85
50 Mountain Climbers
10 Thrusters 115/85
25 Burpee Pull ups
10 Push Jerk 115/85

Free Saturday WOD

Level III

Back Sqt
1×5 @ 60%
1×3 @ 70%
1×2 @ 80%
1×2 @ 90%
1×1 @ 95%

Front Sqt
1×5 @ 65%
1×4 @ 75%
1×4 @ 80%
1×4 @ 85%

3×10 Box Jumps 30/24″ (do one at a time, focus on EXPLOSIVE HIPS)

3 Death March Trips

Bench Press 8×4 @ 80%

Weighted Pull Ups 5×3

“Isabel” 30 Snatches for time at 135/95

SDPD

Skill: Double Unders

3×50 Meter Sled Pull 70/35#

5×200 Meter Sprint
*90 Seconds Rest between sets

For Time: 100 Burpees

WOMEN

Skill: 5×5 Dip Progression

Establish 1RM Front Squat

“Fran” 21-15-9
Thrusters
Pull-ups