Friday, Sep 19th

WarmUP

Group 10 (suggest a run, use the beach while it’s HOT!)

PreWOD

15 minutes to build to a heavy Clean and Jerk

WOD
For Time!
400m Run
50 Air Squats
40 Slam Balls
30 Sit Ups
400m Run
40 Air Squats
30 Slam Balls
20 Sit Ups
400m Run
30 Air Squats
20 Slam Balls
10 Sit ups

PostWOD

5×10 GHD Hip Extensions

“Darkness cannot drive out darkness; only light can do that.  Hate cannot drive out hate; only love can do that.” ~ Martin Luther King, Jr.

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CardioCross Thursday at 6:30pm

Intro…

row 5 min, rest  2 min, row for 5 min

Primer…

2 rounds for time

50  double under

40  sit-up (standard)

30 medicine ball squat clean (20/14) lb

20 pull-ups

10 handstand push-up

The Grind…

30  DB shoulder press (light)

800 m run

20 DB push press (medium)

400 m run

10  DB split jerk (heavy)

200 m run

The Pack…

Tabata Hollow Rock

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Thursday, Sep 18th

WarmUP

Burgener Variations w/ 10s Inserted

PreWOD

6×4-5 Strict Pull-Ups

WOD

“Wittman”

Seven rounds for time of:
1.5 pood (53#/35#) Kettlebell swing, 15 reps
95 pound (65#) Power clean, 15 reps
15 Box jumps, 24″ box (20″)

Scaled version will be four rounds.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

PostWOD

Mobility and Hydration

“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” ~ Khalil Gibran

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David Cook and a Good Cause for the Chris Klug Foundation

** Hey Guys.. I posted a ‘ghost’ link when I sent this message out to all of you this AM.. thanks everyone for their support so far.. David Cook has already raised $1,500 towards this amazing mission.. Every lil bit makes a difference.. please click on the ‘click here’ link below to make your contribution (big or small!)!!  Boom!  Pow! 

Dear Fellow Aspen CrossFitters.. here is a note from David Cook that we want to share with you all:

I’ve begun the arduous process of training for the TCS New York City Marathon, it’s my second trip to New York, New York for this race but this time is different. This year I will be running to raise awareness and resources for a wonderful cause, lifesaving organ and tissue donation. My good pal Chris Klug is not only a wonderful steward of the Aspen community but he was also the 1st ever transplant recipient to win an Olympic medal, he’s a total boss. Chris and his team at the Chris Klug Foundation are doing great work and I’m proud as can be to run for this team. Please click on the link below and donate what you an. The total amount I need to raise is $3,000.00. $10 gets me off your back for one week of training, $20 buys you the month. $35 and you won’t hear from me until after the race telling you how much I appreciate your generosity and for $100, I’ll love you long time. Now please excuse me while I slip into the most narcissistic sport ever.

Click here!

https://www.crowdrise.com/ChrisKlugNYCMarathon2014/fundraiser/davidcook2
All my best,

David A. Cook
Principal
P. 970.379.5574
S. dacthree
www.aspen82.com

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Don’t Forget CardioCross tomorrow at 11am

There will be an additional (and different) CardioCross session on Thursday at 6:30!!  Thanks to you all for supporting and filling this awesome new class!  (Def a ton o Spice!!)

Intro…
with a partner one person works a time
1 k row
50 reps of wall ball at 20 lb
750 m row
50 reps of wall ball at 20 lb
500 m row
50 reps of wall ball at 20 lb

Primer…
2 rounds of:
50 reps of double under
40 reps of sit-up (standard)
30 reps of burpee
20 reps of pull-up
10 reps of ring dips

The Grind…
6 rounds of:
10 reps of sumo deadlift high-pull at 95 lb
10 reps of 24/20 in box jump

The Pack…
Every 30 sec. for 5 minutes
Alternate between:
20 Bicycle crunches
20 sec. plank

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Wednesday, Sep 17th

WarmUP

25 Squats, Run around bldg, 25 Squats, Run around bldg, 25 Squats, then

25 push-ups, 25 sit-ups, 10 strict pull-ups, 10 ring dips

PreWOD

3-3-3-3-3 Back Squat

(65%, 70%, 75%, 80%, 80%)

WOD

4 Minute Max Effort (ME) Row for Calories

Rest 1 Minute

3 Minute ME Pushups

Rest 1 Minute

2 Minute ME Double-Unders

Rest 1 Minute

1 Minute ME Burpees

PostWOD

3 Sets of 25 Sit-ups, one min plank, no rest

“Think like a man of action, act like a man of thought.” ~ Henri Bergson

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