Team Series Week 1 Event 1
Followed by Event 2
21-15-9
Synchronized Burpees
Synchronized OHS (95/65)
Synchronized Pull-ups
-then-
Relay Style
100 Double unders
25 T2B
25 Deadlift (225/155)
50 Box Jump Overs
"Michael" 3 rounds for time
800m Run
50 Back Extensions
50 Sit-ups
A. Back Squat
5-5-5-5-5
B.
30-20-10
Walking Lunges
T2B
Jumping Squats
A. Warm up to Snatch weight for EMOM
B.
8 min EMOM
2 Power Snatches
C.
10 min EMOM
100m Sprint
A. Press
3-3-3-3-3
B.
15 min AMRAP
15 cal Row
15 Box Jumps (24/20)
15 KBS (1.5/1)
C.
Accumulate 2 min L-Sit
A. OHS
3-3-3
B.
21-15-9
OHS (115/80)
HSPU
Burpees
Have you forgotten?
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Rest Day
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Today is the last day to register for the LuRong Living Championship Challenge.
Follow this link and join us again this year to jump start your nutrition and see some serious gains in performance.
https://challengeseries.lurongliving.com/champ16/register-athlete
Remember to join the CrossFit Pittsburgh Team when you register.
"DVB" For time:
Run 1 mile with a 20/14-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20/14-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20/14-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.
Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.
"CrossFit Total" 1RM for each of the following movements:
Back Squat
Shoulder Press
Deadlift
Some good advice:
Here are some basic precautions that need to be followed for safety.
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
Link to the original CrossFit Journal article on the Total;
https://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf
A. Skill: Double unders
Beginners: Technique
Intermediate: 100 Double unders for time
Advanced: "Flight Simulator"
B.
Tabata Something Else
A. Jerk 5 RM
B.
For time:
400m weighted run
25 push press (135/95)
400m run (no weight)
25 push jerk (135/95)
400m weighted run
*weight can be vest/sandbag/med ball/etc.
Please join me in welcoming September's Athlete of the Month, Art Douglas!
Occupation: Project Manager at Uber Advanced Technologies Center...that place that makes those funny self-driving cars you see all over. How long I’ve been doing Crossfit: I am coming up on three years! My wife dragged me to an intro class at Crossfit Mt. Lebanon in September of 2013. Like most things, I was resistant. To my surprise, I liked it and from there I was hooked. I found Crossfit Pittsburgh, chipped my tooth during my on-ramp with Tara, and started completing my first WODs the first week of November 2013. The training at CFPGH has transformed me in those 3 years. I recorded many of my workouts from the beginning and the earliest recorded WOD I have is from 11/11/13 - Rankel. I did 4 rounds plus 1 rep with 155lbs deadlifts and 1 pood KBS. It is amazing what three years will do! Favorite WOD/Favorite Movement: I don't think you had to get this in writing, everyone knows I love double unders. As far as WODs go, obviously Annie (+ get your Gun) is a favorite...so is Flight Simulator. Basically anything with a TON of double unders. What You’ve Gotten From Crossfit: Besides this chiseled physique? Like most people who step in the door, I was there to get in shape. I wanted to get jacked like those dudes on TV. In some respects, that goal is still there but it has taken a back seat to more mature and fulfilling reasons. Certainly I have gotten more healthy, both physically and mentally. The physical part is easy to see and measure. Mentally I have been much more at ease because throwing heavy stuff around is my messed up form of meditation believe it or not. Crossfit gives me something to look forward to at the end of my long days. Now those are the obvious things that anyone who would look to join a big box gym could get with enough dedication. I think being physically and mentally fit are all any of us expect to get out of Crossfit when we start. What we don't expect are the laughs shared and the stories heard. We don't expect to gain mental grit or push our limits. We never expect to have others keeping us accountable for our reps and asking us where we were when we haven't come to class in a week. We don't think we will be making new friends, sharing common bonds, and partying with our gym mates and coaches. When we join a box like this one we don't think we will join a community, a family, but that is certainly what I got...and a rockin' bod. :)
A.
Power Clean 2 RM
B.
3 rounds for time:*
30 deadlifts (185/135)
20 front squats
10 power clean
*rest 2min between rounds
Holiday Schedule 10:00am ONLY
Rest Day _____________________________________________________
In observance of Labor Day, tomorrow we will follow our Holiday Schedule.
10:00am WOD ONLY!
A. For time:
3 rounds of "Cindy"
5 Pull-ups
10 Push-ups
15 Squats
1 round of "DT"
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
2 rounds of "Cindy"
1 round of "DT"
1 round of "Cindy"
1 round of "DT"
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
A. 5-5-5 Push-Press
B.
3 rounds
30 Wallballs
30 Burpees
30 Double-unders
A. 3 RM Squat Snatch
B.
For time:
800m Run
30 Snatches (95/65)
800m Run
30 OHS (95/65)
800m Run
30 Thrusters (95/65)
"Fight Gone Bad"* 3 rounds of 5 minutes each (1 min on each movement) with a 1 min rest between rounds.
Wallball (20/14)
SDHP (75/55)
Box Jump (20)
Push-Press (75/55)
Row (cal)
REST 1 min
*Everyone choose a partner. Your partner will score for you. Partner 1 will COMPLETE THE WOD...ALL 3 ROUNDS then re-set and the second group, all Partner 2(s) will complete the WOD.
A. 5 rounds for QUALITY
5 Weighted Ring Dips
5 Weighted Pull-ups
B.
For time
800m Run
40 Pull-ups
30 Ring Dips
20 Calorie Row
Rest Day