WOD - MONDAY, JULY 22ND 2013 - WOD - SATURDAY, JULY 27TH 2013

*  WE WANT TO START TODAY'S/THIS WEEKS BLOG POST ON THIS AWESOME RANT.            

            TO THE FAMILY AT KIP YOU GUYS ARE UNREAL.  THE SUPPORT FROM HELPING US BELIEVE WE CAN ACCOMPLISH WHAT WE HAVE, TO DEALING WITH OUR MOOD SWINGS, TO THE FUNDRAISING AND JUST POSITIVITY YOU ALL BRING TO THE GYM EVERYDAY HAS BEEN AWESOME.  THIS HAS MADE THIS ENTIRE PROCESS SO MUCH EASIER. ALL OF YOU HELPED US RAISE ENOUGH MONEY TO GET US TO CALI, LET US SLEEP COMFORTABLY WITHOUT A WORRY. ALL OF YOUR EFFORTS OVER THE PAST FEW MONTHS HAVE REALLY HELPED THIS DREAM OF OURS, GOING TO THE CROSSFIT GAMES VERY EASY AND MEMORABLE, FOR THAT WE ARE TRULY GRATEFUL.

          TO LOGAN SCHECTER. WHO HAS PROGRAMMED FOR US FROM REGIONALS TO THE GAMES.  WE HATE YOU, BUT REALLY LOVE AND RESPECT YOU.  WE ARE AS PREPARED AS WE COULD POSSIBLY BE.  I THINK IN THE PAST 2 MONTHS WE HAVE BITCHED, MOANED, COMPLAINED, BLED AND SWEAT MORE THAN EVER BEFORE BUT AT THE END OF THE DAY ITS ALL WORTH IT KNOWING WE ARE PREPARED AS POSSIBLE. SO THANK YOU!

           TO DR. SEAN PASTUCH.  WHO KEPT US HEALTHY ALL YEAR. FOR DEALING WITH OUR BITCHING, OUR MADE UP PROGNOSIS' AND FIXING US ALL.  WHAT YOU HAVE MADE US REALIZE THAT GETTING REGULAR TREATMENTS EVEN WHEN YOU ARE NOT INJURED KEEPS YOU AT YOUR HIGHEST PERFORMING LEVEL! WE ARE VERY BLESSED TO BE ABLE TO STAY HEALTHY THIS ENTIRE YEAR BECAUSE OF THE MAGIC HANDS!

        TO THE TEAM, WELL WHERE TO START.  WE SPEND MORE TIME WITH EACH OTHER THAN WE DO WITH OUR OWN FAMILIES.  THROUGH RIDICULOUS GROUP TEXTING, ENDLESS PHONE CALLS AND DOUBLE SESSIONS, WE COULD NOT THINK OF A BETTER GROUP OF PEOPLE TO SPEND COUNTLESS HOURS/DAYS WITH.  WE HAVE HAD SO MANY UPS AND DOWNS AND HAVE SEEN SO MUCH IMPROVEMENT AND KNOW THAT WE GAVE 110% EVERYDAY. WE ARE READY TO ROCK AND TO KNOW THAT WE ALL HAVE EACH OTHERS BACK NO MATTER WHAT, MAKES US A INCREDIBLY STRONG TEAM. WE STARTED OUT AS GOOD FRIENDS AND NOW WE ALL HAVE BECOME FAMILY!

** THE ENTIRE WEEKS WORKOUTS ARE POSTED BELOW.  REMEMBER WE ARE RUNNING ON A SLIGHTLY DIFFERENT SCHEDULE.  YOU STILL NEED TO SIGN INTO CLASS BUT THE CLASS TIMES ARE LIMITED, TIMES ARE BELOW.  ALL THE RESULTS WILL BE POSTED ON THE KIP FACEBOOK PAGE!

* MONDAY 7/22/13

6AM (SEAN.P) 7AM (SEAN.P) 8:30AM (SEAN) 5PM (CASEY) 6PM (CASEY) 8PM (SEAN.P)

* TUESDAY - 7/23/13

6AM (SEAN.P) 7AM (SEAN.P) 8:30AM (SEAN.P) 9:30AM (CASEY) 5PM, 6PM, 8PM (SEAN. P)

* WEDNESDAY/THURSDAY/FRIDAY - 7/24-7/26

6AM, 8:30AM, 9:30AM, 5PM, 6PM - ALL DAY CASEY

* SATURDAY - 7/27

OPEN GYM 9AM-10AM - (MATT)

* SUNDAY AND MONDAY CLOSED- 7/28-7/29

* TUESDAY 7/30 = 6AM (CASEY) 8:30AM (CASEY) 9:30AM (CASEY) 5PM, 6PM, 8PM (SEAN. P)

* WEDNESDAY 7/31 = BACK TO NORMAL SCHEDULE!

***PR WRAPS ARE IN FOR THOSE THAT PRE-ORDERED THEM! THANK YOU AGAIN FOR SUPPORTING US! CASEY AND SEAN HAVE A LIST OF PEOPLE THAT PREPAID, SO GET THEM THIS WEEK!

PICKETING GAMES PREP!

MORE PEOPLE ON THE DOUCHE BAG LIST! WE HAVE RACHEL, LISA AND TARA FOR LEAVING THE MEDBALL OUT! 50 BURPEES EACH FOR NEXT CLASS!

MONDAY 7/22/13

WARM-UP
800M RUN
1 MIN PLANK HOLD
20 RING DIPS
REVIEW STANDARDS OF LUNGES AND ABMAT SITUPS

STRENGTH
BACK SQUAT DELOAD WEEK 12
40%X5
50%X5
60%X5

WOD
21-18-15-12-9-6-3 (R/L=1)
OH WALKING LUNGES (45/25)
WEIGHTED ABMAT SITUPS (45/25)

RESULTS FROM PERV SUNDAY!

RESULTS FROM LAST DOUBLE DAY AND LAST PREP FOR THE 2013 CROSSFIT GAMES!

___________________________________________________________________________

TUESDAY, JULY 23RD 2013

WARM-UP
1 MIN DOUBLES
1 MIN HS HOLD
REVIEW AND DRILL SQUAT CLEANS

STRENGTH
SQUAT CLEANS CLUSTER - 5 SETS @ 80%
1.1 - (REST 10 SEC BETWEEN REPS AND 1:30 BETWEEN SETS)

WOD
3 ROUNDS
5 SQUAT CLEANS (165/115)
10 HSPU
20 T2B

---------------------------------------------------------------------------------------------------------------------------

WEDNESDAY, JULY 24TH 2013

WARM-UP
500M ROW
10 KIPS
20 PUSHUPS
REVIEW AND DRILL KIPPING PULLUPS

WOD
100 PULL-UPS FOR TIME
*EMOM = 3 BURPEES
(IF YOU HAVE BEEN AT THE GYM FOR LESS THAN 3 MONTHS YOU WILL DO 50 PULLUPS FOR TIME WITH EMOM 3 BURPEES)

-----------------------------------------------------------------------------------------------------------------------------

THURSDAY, JULY 25TH 2013

WARM-UP
2 MIN DOUBLES (UNDER 30 = BURPEES)

WOD#1
1K ROW FOR TIME

WOD#2
AMRAP 8 MIN
21-15-9
BOX JUMPS (24/20)
KB SWINGS (70/53)

–––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––

FRIDAY, JULY 26TH 2013

WARM-UP
200M RUN
REVIEW AND DRILL SNATCH TECHNIQUE
(PASS THRUS/OHS/MUSCLE SNATCH/POWER SNATCH/FULL SNATCH)

STRENGTH
SQUAT SNATCH CLUSTER-  5 SETS @ 80%

1.1 - (REST 10 SEC BETWEEN REPS AND 1:30 BETWEEN SETS)

WOD
AMRAP 15 MIN
200M RUN
25 HRPU

-----------------------------------------------------------------------------------------------------------------------------

SATURDAY, JULY 27TH 2013
OPEN GYM - 9AM - 10AM

1.  COME IN PREPARED WITH WHAT YOU ARE DOING.

2.  GYM WILL CLOSE AT 10AM.  IF YOU GET THERE AT 9:50 YOU NOW HAVE 10 MIN TO GET A WORKOUT IN. 

3. IF YOU ARE NOT FAMILIAR WITH A MOVEMENT OPEN GYM IS NOT THE PLACE TO "EXPERIMENT"

4. BE AWESOME!

CLOSED SUNDAY AND MONDAY 7/28 & 7/29