WOD - CrossFit Games Open WOD 12.2
AMRAP in 10 minutes of:
30 Reps Snatch 75/45/35
30 Reps Snatch 135/75/55
30 Reps Snatch 165/100/75
Max Reps Snatch 210/120/90 (loads: men/ladies and masters men 55+/master ladies55+; or scale to your level of ability)
Post reps to comments.
...because we care.
"The difference between a successful person and others is not a lack of strength,
WOD - With 30 minutes on the clock, complete the following:
2 Mile Run (1 mile mark x2)
30 Chest to Bar Pullups
(use the remaining time to find your) 1 RM Power Clean
The quicker the run, the more time you have for pullups and cleans...
WOD - Complete the following for time:
21 Hang Squat Cleans 115/75
15 Power Cleans 135/95
9 Clean & Jerk 165/115
Post results to comments.
While at a funeral this weekend,
I had the chance to reflect upon a great man and his duty to God, Country and family.
I hope that I can grow to be half as strong as he was....
The first fold stands for liberty. In America, we are free to own property, to elect our government representatives, to attend the church of our choice, to openly disagree, to travel freely without restriction, to pursue an education and the “American Dream.” The white stripes of the Flag symbolize our liberty. The second fold represents unity. Abraham Lincoln stated that a house divided against itself cannot stand. National unity in the face of natural disasters and external threats, such as those posed on September 11, 2001, has preserved our constitutional republic. The third fold stands for justice. In America we believe that every person stands equal before the law and is deserving of just and fair treatment. The laborer and the lawyer are both entitled to justice in America. The blue of the Flag embodies justice. The fourth fold symbolizes perseverance. To persevere means to endure, to remain steadfast despite severe hardship and obstacles. The Continental Army suffered repeated setbacks before claiming any significant victory. Yet throughout the brutal winter of 1777 at Valley Forge, they persevered. The fifth fold represents hardiness. Hardiness is the ability to withstand difficulty while remaining resolute despite adversity. The aggressors in World War II underestimated American hardiness. They thought that Americans were soft, incapable and unwilling to endure hardship. Our soldiers and sailors such as those who fought at Normandy and Korea proved them wrong. The sixth fold stands for valor. Valor means courage, the act of defending what is right even in the face of opposition. Nathan Hale, the Revolutionary War patriot, was convicted of spying by the British in 1776. Before he was hanged, Hale displayed great valor with his words, “I only regret that I have but one life to live for my country.” The red color in the flag represents valor, symbolic of the blood shed by all the American heroes who sacrificed for our freedom. The seventh fold symbolizes purity. A pure nation is free from taint, from what weakens, pollutes or renders it ineffective. Our Founding Fathers illuminated freedom’s path for us when they created the Declaration of Independence, the Constitution and the Bill of Rights. The pure intent of these documents enabled the United States of America to become the greatest of all nations, a land of liberty which beckons to all who are seeking asylum from persecution and oppression. The eighth fold represents innocence. Innocence implies that one is unacquainted with evil and thus free from sin. George Washington once stated, “The love of my country will be the ruling influence of my conduct.” Americans pay tribute to him and to all those who give devoted service to uphold freedom’s ideals without selfish or evil motivations. The ninth fold signifies sacrifice. To sacrifice is to give up something valued for an ideal, belief or goal. America exists today because of the sacrifices of countless Americans. Many have made the ultimate sacrifice of their lives in battles waged during the Revolution, the World Wars, In Korea, Vietnam, the Gulf War, Afghanistan and other locations around the world. We pay tribute to them and to the firefighters, policemen, soup kitchen volunteers, members of our armed forces and numerous others who continue to sacrifice for freedom. The tenth fold stands for honor. One who possesses honor possesses a keen sense of ethical conduct. To honor a person or ideal is to display respect for them. We give thanks for all who have acted with honor in the founding and growth of America. We pray that each citizen and all those who represent us in government will conduct themselves in a manner that will continue to bring honor to our nation and to our Flag. The eleventh fold symbolizes independence. Independence is the state of being free, of being able to make unrestricted choices within the law as free individuals and as a free nation. Ever since our nation’s birth, Americans have fiercely defended their independence against all oppressors. Patrick Henry articulated the sentiments of his fellow Americans past, present and future when he uttered those famous words, “Give me liberty, or give me death.” America stands as an icon of freedom and independence for the oppressed of the world. May it always remain so. The twelfth fold represents truth. Truth is the body of real events and facts. It is preserved through adherence to reality and the avoidance of falsehoods. America was built upon God-given truths articulated in the Declaration of Independence “that all men are created equal, they the are endowed by their Creator with certain unalienable rights, that among these are life, liberty, and the pursuit of happiness.” Adherence to these truths has made America a great nation. We pledge to continue this noble legacy of truth so that in America, every man, woman and child may forever be free. Reprinted courtesy of the National Flag Foundation, America’s Flag Authority - The Voice of Flag Education.
With the CrossFit Open starting next week, we will be programming the Open WODs for Thursday. Friday will have scheduled WODs or you can make up a workout from earlier in the week. Anyway you slice it, FrIdAy is always fUnDaY!
Starting to remove the concrete forms from the walls...
With the cancellation of the local schools, there will be no morning classes today. We will be having Noon and 4:15pm and 5:15pm classes only! Both the Ladies Only class and 6:15pm class are canceled.
WOD - 8am
4 Rounds of:
10 Thrusters 95/65
10 Toes to Bar
Post Results to comments.
Anyone who would rather take a rest day can join me in Springfield for the simulcast of the Metropolitan Opera's new production of Richard Wagner's Gotterdammerung.
Grane, my steed, greetings! Do you too know, my friend, where I am leading you?
Radiant in the fire, there lies your lord, Siegfried, my blessed hero.
Are you neighing for joy to follow your friend? Do the laughing flames lure you to him?
Feel my bosom too, how it burns; a bright fire fastens on my heart to embrace him,
enfolded in his arms, to be one with him in the intensity of love!
Heiajoho! Grane! Greet your master! Siegfried! Siegfried! See!
Your wife joyfully greets you!
(She has jumped on to the horse and with one bound leaps into the burning pyre.
The flames immediately crackle and flare up high, so that the fire fills the whole space
in front of the hall and seems to seize on this too. When the entire stage appears to be
completely filled with flame, ...the Rhine greatly overflows its banks,
and its waters inundate the area of the fire. ...From the ruins of the place,
which has collapsed, the men and women, in the utmost apprehension,
watch the growing firelight in the sky. When this finally reaches its brightest
there becomes visible the palace of Valhalla,in which the gods and
heroes sit assembled, exactly as Waltraute described them in Act One.
Bright flames seem to set fire to the hall of the gods.
As the gods become completely engulfed by flames, the curtain falls...)
Friday Funday - Makeup a WOD you missed or try something new.
The song "Limelight" from the 1981 release Moving Pictures, is an autobiographical account of Peart's reservations regarding his own popularity and the pressures with fame. From Permanent Waves onward, most of Peart's lyrics began to revolve around social, emotional, and humanitarian issues, usually from an objective standpoint and employing the use of metaphors and symbolic representation.
WOD - With 13 minutes on a running clock: Start with a 1600m run.
When you return to the box, complete as many Front Squats as possible in the time remaining.
Rx'd weight 135/95. If you need to scale, use 50-65% of your 1RM.
Post reps to comments.
Ladies' classes was a big hit! New friends and old; everyone did great.
Leslie is looking forward to another strong showing on Wednesday. Keep it up ladies!!
getting the walls ready for concrete reinforcing bar (aka - rebar).
"There's nothing wrong with setting goals,
but it doesn't mean a thing
if you don't pay attention to the day-to-day details."
Start With 5 Burpees. (Don't you just hate it when the WOD starts with Burpees....)
Then perform 5 Burpees Every Minute On the Minute
while completing the following in the remaining time:
50 Squats
30 Double-Unders
50 Squats
30 Double-Unders
Post time to comments.
19 So then, you Gentiles are not foreigners or strangers any longer; you are now citizens
together with God's people and members of the family of God.20 You, too, are built upon
the foundation laid by the apostles and prophets, the cornerstone being Christ Jesus himself. 21 He is the one who holds the whole building together and makes it grow into a sacred
temple dedicated to the Lord.22 In union with him you too are being built together
with all the others into a place where God lives through his Spirit.
