Rest Day ________________________________________________   No rope for a rope climb?  Improvise. Mike K. CrossFit Pittsburgh Verona Original.

9:00 AM         Open Gym 10:00 AM        WOD ________________________________________________ There are still a few seats avaiable for the Practical Paleo (mini) Seminar with Diane Sanfilippo.   We'll be hosting at the Oakmont Library, 700 Allegheny River Blvd. 15139. ________________________________________________  

  Rocky Balboa – It Ain't Over, Till It's OveGet More: Rocky Balboa – It Ain't Over, Till It's Over   ________________________________________________ AMRAP in 10 min of: 30 Double Unders 15 Power Snatch (Ground to Overhead) @ 75/55 + Run 1000m or Row 1250m Rest Run 800m or Row 1000m Rest

Optional rest day. -or- Make up workout from beginning of week. -or- 20 min easy effort row/jump rope/run + gymnastics play work. ________________________________________________ One example of a good "Active Recovery Day" session comes from CrossFit Endurance  Strength & Conditioning Recovery This can and should be done the day of races, after

Gymnastics skill work     Muscle-up progression + A1. 6 heavy bench press A2. 6 DB torso row/arm -or- 12 BB torso row A3. AMRAP strict pullups rest 2 min x 5 sets ________________________________________________ Sam performs a Barbell Turkish Get-up during yesterday's WOD.   There is a definite connection between

Advanced:     Power Clean Beginner:     Hang Power Clean Build to a tough 3 reps + 3 min @ 90% 3 Burpees 3 C2B Pull-ups rest 2 min 3 min @ 90% 12 Walking Lunges 24 Double Unders rest 2 min 3 min @ 90% 7 Wall Balls

Advanced;     Build to a heavy TGU (Turkish Get Up (part 1) (part 2)* Beginners;     Play with TGUs using light weights and higher reps. + A1. Deadlift 6 reps heavyA2. 12 heavy KBSA3. 24 high box jumps rest 2 min x 5 sets *Jeff Martone is the Kettlebell

Rest Day Please review the following links. Phase 2 Training begins tomorrow. Turkish Get Up (part 1) Turkish Get Up (part 2) ________________________________________________   Bagdad 2005 l to r standing: Swannie, Jinx, Maris, Dog, Ringo Kneeling: Mad Dog, Rocky