Firebreather Fitness

Jay with 2009 CrossFit Games Champion Mikko Salo

” Work Session “

• Sledge Hammers
• Knees to Elbows
• Squats
• Push Ups
• Wall Balls

2 minutes @ each station… 2 minute rest… 1 minute @ each station… 1 minute rest… 30 seconds at each station then finish with a hill sprint

Here are the coaching assignments for the FF Challenge:

• team 1: Wally / Vic
• team 2: Cameron / Casey
• team 3: Carla / Scott / Gary
• team 4: Josh / Squirley
• team 5: J / Chris

Body – fat tests will be done on Monday August 2nd from 3:15 pm to 8:00 pm. If you need it done at a different time, please email Coach J

Initial bloodwork will be August 2nd to the 13th…. Follow up bloodwork will be from October 11th to October 22nd

” Chipper WOD “

• 1 hill sprint
• 20 rail ball ( wall ball to the top rail of the pull up cage )
• 20 box jumps
• 20 squat cleans   95lb / 65lb
• 20 push ups ( lifting the hands off the floor at the bottom of each rep )
• 20 deadlifts   265 lb / 165 lb
• 66 double unders

ATTENTION:    Here is how the point system works for the FF Challenge starting next week:

• 10 points for every mm lost on bodyfat test
• 75 points for initial labs
• 150 points for follow up labs
• 2 points for every second improved on selected wods
• 25 points  for a lifting PR on selected lifts and 1 point extra for each point over previous PR

~~ Labs are $60 for the following:  Vitamin D, Insulin, Hgb A1C, Lipid profile      ( Vitamin D labs alone are normally $200 so this is a really good deal )

Back Squat

• 3 x 3 x 3 x 3

Make up any WOD that you missed or work on your weakness

Coach J will be holding 2 nutrition seminars next week

• Monday @ 7:30 pm ~nutrition
• Wednesday @ 7:30 pm ~ sports supplements
• Body fat and weight measurements will also start on Monday

Team Thomas at the CrossFit Games

5 rounds ” unbroken “

• 9 wall ball  20 lb / 14 lb
• 6 burpees
• 3 med ball clean into a thruster

” Cindy “

20 minute AMRAP

• 5 pull ups
• 10 push ups
• 15 squats

ATTENTION:  Many of you came out to watch this weekends Firebreather Challenge and several of you even competed. I think it’s safe to say that all of us were inspired! Soooo, we are going to put a challenge out to all of you. We are going to run an 8 week in-house competition starting on August 1st. There is a sign – up sheet at the box and anyone who is interested in participating can write down your name, phone number and e-mail address ( coach’s will be reminding you at every class ).

Here’s how it’s going to go down… We will put all participants names in a hat and draw teams. Each team will have a designated coach. We will pick a few benchmark wods to do at the start of the competition and also will do body fat compositions. After 8 weeks, we will put you through the same benchmark wods and do body fat compositions again and the team with the biggest improvement wins.  Each competitor will be required to keep a food journal and a work out journal ( you can use 1 journal for both ). If the journals aren’t completely filled out and up to date, that team gets disqualified!  Accountability at its finest!!

Who’s going to step up and take the Challenge???!!!