We only had two classes at Crossfit Legacy today, as the afternoon was taken off to enjoy time with friends, family, and take time to relax.

However, before they could do that, they had to battle their way through a terribly difficult crossfit.com workout!

Everyone attacked the workout and kept moving till the end.

Terry and Tracy were the only one’s there at the 11am class, but they finished the workout with good intensity and solid technique!

*check out Kristen(pulling) and Lauren(cleaning)*

Workout of the Day

5 Thrusters

7 Hang Power Cleans

10 SDLHP

*AMRAP in 20min*

Results

        

Maybe.  100 reps, divided between 2 people.

But there was no rest as the non-working partner had to hold a 1.5/1pd Kettelbell.

Will wore his 25lb weighted vest and really was struggling, but pushed through to the end

All of the ladies at 6am did the workout as Rx’ed too.

Ed and Rob did amazing today as they really crushed the competition.  Great work guys!!!

Workout of the Day and Results

        

Our ladies continue to make gains, and some of our guys are pushing each other everyday for tops on the boards!!

Congrats to Lauren for getting 145lb Front Squat and taking over the top spot on the board today!!

**Check out Michelle from yesterday’s workout**

Workout of the Day

Front Squat

1×1x1×1x1×1x1

Metcon

10 Window Wipers

5 Burpee

10 Pull-ups

AMRAP–10min

Results

        

There were some great efforts today as  each athlete went as heavy as they could on the Kettlebell swings.

All told, this workout was really difficult as it was HOT outside and the gym only provided a little relief.  As always our athletes did not quit, and they demonstrated great determination to finish the workout!!!

**Brian D after experiencing the 2pd KB for a few rounds**

Workout of the Day

400m Run

30 Kettlebell Swings

20 Sit Up

10 Toe 2 Bar

**5 rounds**

Results

        

After reviewing the schedule and seeing that Monday is Labor Day, I adjusted the schedule for next week again.

I am sorry for the confusion and multiple changes, but next weeks schedule is adjusted again, but should remain unchanged.

Have a great day, and keep training HARD!!!

        

Or, according to Jake(who got his first mu

scle up tonight), “It destroyed him”

Have a weakness?

Crossfit will find it!

It is not uncommon to see the most fit hit a brick wall.  We saw it in the CF Games this summer with the second place finisher, and we saw it to some extent on Monday at CF Legacy.   Some of our most fit athletes had some of the slower times today, but they stayed focused and pushed through to the end of the workout and finished strong!!

Moving from lying on your back looking up your arm to a 45lb barbell or 15lb kettlelbell can be intimidating and hard!!!

When there is a degree of fear in your workout, you know you are doing the right thing because it keeps you on your toes and forces you to focus on the task at hand!!!

**My son Gunnar has his hand taped before hitting the playground at school**

*yep…forgot the camera at the gym guys.  Had to pull pics from the phone…lol*

Workout of the Day

21-15-9

Turkish Get Up

Sotts Press

(45/25)

*for time*

Results

        

Keep the Bar close!

Open the hips, shrug, and pull!!!

Dip, Drive, Dip!!!

That was said and heard A LOT yesterday!!!

Monday was a shoulder killer as the bar never left the body, whether it was being pulled up, or pushed overhead!  The intensity was great and the effort was solid!

**when you finish your workout…do you have people cheering for you or urging you to finish?  If not, then it probably pretty boring place to workout.  Check out Ralph flipping a tire that outweighs him by over 100lb and is almost taller than he is!!!**

Workout of the Day

21-18-15-12-9-6-3

Sumo Deadlift High Pull

Push Jerk

75lb/45lbs

*for time*

Results

        

Couple things!

1.  Please take a look at the schedule for the next 2 weeks as there are a few changes that I want you to be aware of.

2.  Watch this video from Again Faster–The Mic’d Instructor.  These guys produce some AWESOME videos for the crossfit community!

–take a few minutes to watch it as we will be practicing some rope climbs this week!!

**check out a few athletes from the 2010 Crossfit Games doing some rope climbs**

        

High reps and high intensity were at a premium as each team worked to beat the other.

We welcomed Michelle back to the gym as she returned from her vacation and stories from another Crossfit Affiliate in Ocean Isle Beach!

Good to have the lead Cougar back in the gym!!

**Check out Terry.  He just finished his first week at Crossfit Legacy as is working through the soreness asscociated with doing something new and intense!!!**

Workout and Results

        

Brandon was huge as he got 455lbx3, and Wanda/Lauren/Laura were all 3 able to get 205lbs 3x.   Lauren’s 1 rep max was 185lbs a few weeks ago, and now she exceeded that easily!!!

Jake only having been with us for a little over a month improved on his max as well.  Keep getting stronger everyone!!

**check out Matt.  He was rocking pull-ups today.  When he first began he had to use the blue band.  Not any more!!!  Way to get stronger Matt!**

Workout of the Day

Deadlift

3×3x3×3x3

then

200m run

5 Burpee

10 Pull-up

*5 rounds for time*

Results