Workout of the Day for Monday July 22, 2013
Short warm-up today, so if you can show up a little early and get yourself warmed-up, do it!
Every 2 minutes for 10 minutes (5 sets):
2 Back Squat at 90% of 1 RM
“Fight Gone Bad!” with a shotgun start
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Total your points.
The 2013 CrossFit Games start this week so all of the blog posts this week and probably the first couple days of next week will most likely be about the CrossFit Games. Even though competitions are not the main emphasis of most CrossFit gyms, it’s still worth watching in order to be inspired, to see what’s possible, and even to get workout tips.
Even a novice golfer can pick up some tips, ideas, and inspiration from watching the US Open.
There are going to be 100’s of amazing moments covered online, in blogs, on ESPN 3, etc. and even though we want to catch them all, we won’t be able to. So here is where you can help us out. If you see something you think is amazing or something that inspires you or a new way of doing things, or a workout that you just have to try, then write up a few sentences about it and post it up in comments or on the CrossFit Roseville Facebook Page. With 200 reporters following the action, we are sure to get a lot more coverage then with just me and Jesse.
Thanks for the help! ~Justin
PS. If you already have a cool games story or an athlete who’s story inspires you, let us know please!