WOD - TUESDAY, AUGUST 14TH 2012

- TURKISH GETUPS - GET READY FOR THEM.

* HAPPY BIRTHDAY KEITH!

** TODAY WAS OUR LAST DAY OF 1RM SQUATS.  HUGE DAY OF PR'S.  WE HAD 59 PR'S. ALSO JUST A COOL STAT WE HAVE 17 MEN WITH 300+LBS SQUATS AND 12 WOMEN WITH 175#+ SQUATS.  VERY IMPRESSIVE.  NOT EVERYONE WILL PR EVERYDAY BUT GO BACK TO YOUR FIRST SQUAT SESSION AND THINK OF HOW FAR YOU HAVE COME.  AN EXAMPLE MY BROTHER MATT AND EC HAVE THE EXACT SAME STATS.  THERE VERY FIRST 1RM BACK SQUAT WAS 185#.  NOW 10 MONTHS LATER THEY BOTH PR'D AT 300#.  ABSOLUTELY AWESOME.

*** PLEASE V0TE FOR US  - BEST GYM IN LONG BEACH - WE ARE LOSING GUYS STEP IT UP!  ONLY A COUPLE MORE DAYS TO VOTE.  ALL YOU GOTTA DO IS CLICK THE LINK, CLICK THE BUTTON THAT SAYS CROSSFIT KING OF THE BEACH AND THEN MAKE A USERNAME(WHICH YOU WILL NEVER HAVE TO USE AGAIN) AND YOU ARE DONE!

***** SIGN UP FOR LURONG LIFE CHALLENGE - THIS IS VERY SIMILAR TO WHAT WE DID LAST JANUARY MIXED WITH THE 2012 CROSSFIT GAMES OPEN. HOWEVER YOU WILL COMPETE AGAINST THE REST OF THE WORLD. 

WAMR-UP

2 MIN DOUBLE UNDERS
10 TURKISH GETUPS
PISTOLS AND MODIFICATIONS

10 SQUAT CLEANS (BAR)

DYNAMIC STRETCHES

STRENGTH

12 MIN TO FIND 1RM SQUAT CLEAN FOR THE DAY

THEN: 

EMOM FOR 4 MIN

2 REPS @80%

WOD

AMRAP 8 MIN  

8 HSPU 

8 PISTOLS (ALTERNATING LEGS)

3 MIN REST

AMRAP 4 MIN 

TURKISH GETUPS (53/35)

RESULTS FROM 8/13/12