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Monday 160801 Heavy Squat C&J, then 100 Burpees

Lots of great personal records set for this past month… And like usual- the PR board is posted below.  While all PRs are worth mentioning, here is one that needs special attention: Mia came in day after day and repeatedly broke her pull up record, moving from zero pull-ups all the way to three kipping pull-ups in the span of three days. And then on Saturday she got married 🙂   Congratulations to Mia and Doug- to mom and dad Peter and Kim, and to family members Mike, Trevi and Nicole who came in to the Hut leading up to the wedding.

Great turnout for our Sunday morning water session…  Peter, Gaye and Matthew were there for the first time- and NJ Bob was there too. Veterans Deana, Dr Jo, the Davids and Lisa, Kristin and the Twins all hung out until noon.  Really/ YOU should get out there with us: every Sunday morning in August!

The June-July Burpee Challenge comes to a close today – with our final effort of 100 Burpees for time.  Many of us have done this once or twice – and today we complete the two months challenge. Get it done and fill in a square on the PR whiteboard. As you may or may not have noticed, burpees have been programmed once per week for the month of June and July. Now I’m not saying that we are finished with burpees forever… It’s just that they won’t be showing up quite so often.  This is purposefully programmed at the beginning of August so that everyone who sets a personal record can have their name up on the board for an entire month 🙂 and you probably noticed it’s not an entirely awful day… We get to do some clean and jerks for most of the hour, so get in here.

Do you remember the male CrossFit Games winner from 2009? His name is Mikko Salo- from Finland and he once did 1000 (ONE THOUSAND!) burpees for time.  He did it with a plan of 13 per minute for 15 minutes, then 12 per minute for a while, then tried 11 per minute and then enough to “just survive.”  It took him 82 minutes.  But now when workouts with a lot of burpees come up- he has no worries.  Why?  Because it will be far easier than doing one thousand of them!

July personal records
Check out July personal records… Congratulate your friends, work towards dominating your enemies. 

August Specialty Classes begin today at 5pm with a continued series of Monday’s All Thing Strength and Power” and then Wednesday’s will be Olympic Lifting Technique Series We continue with the Tuesday and Thursday 5pm time slot open for working on skills, drills, mobility and/or strength

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm

Squat clean and jerk
2-2-2-2-2-2-2
Post number of sets at heaviest load to chalkboard/journals
-then-
Burpee Challenge Finale
100 burpees for time (or max rep burpees in 10 minutes)
Post to Burpee Challenge Board and PR whiteboard if it qualifies

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MINDBODY

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