Thanks to everyone that came out for Amazing Grace yesterday. Congratulations to Barbara and Brian for the fastest times yesterday. Check out CrossFit Warwick's Facebook for all the pictures.

There are none. If you break your hand, you work around it.
Extreme Scenario: Train for when the zombies come. Do you think the flesh eaters are going to have pity on you and wait until you are full go to eat you? No. You have to be able to work through difficulties. (Ok, probably not going to have Resident Evil happen any time soon, but you might as well be ready.)
You have to adapt and thrive under adversity. Over coming difficulties build confidence. Knowing - not thinking or wishing or hoping - you can overcome what life throws at you is the essences of confidence. Getting up one more time than you fall.
Anyone can train under optimal conditions. Any one can stay snuggly in their comfort zones. Anyone can go to their favorite bar and platform and perform. How about when the bar sucks, the ground is uneven and you have to perform? Character is developed by such adversity.

Excuses - There are none.

"Grace"
30 Clean and Jerks  135/95
For Time

Registration begins at 12pm and heats will begin at approximately 12:50pm.  At registration,participants will check in- this includes name and weight being used, sign waiver as well as donate $35 or present  receipt of donation.  Participants will be given heat assignments and directed to the group warm up area.  All non-participants are strongly encouraged to  make a $5 or more donation upon arrival. 


Miranda Oldroyd does "Amazing Grace" for Barbells for Boobs - video [wmv] [mov]

Complete the following in the least about of sets as possible:

50 Handstand Push Ups
100 Pull ups

*Complete 50 HSPU by coming from lockout to top of your heading touching the ground. 
*Complete 100 Pull Ups using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
*Rest as needed to complete in the least amount of sets. 
*Coming off the bar or out of the handstand constitutes the ending of a set. 

Post total sets needed to comments.

Strength:
Bench Press 3x5

Complete 3 rounds:

2 Squats @ 88% of 1 RM
Rest 3 minutes
2 Squats @ 88% of 1 RM
Rest 5 minutes
6 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 3 minutes
6 Power Cleans @ 80% of 1 RM - 30 sec rest between reps

*Rest 5 minutes between rounds

Post loads used and reps completed to comments. 

For time:

1 mile run

12 stones-to-shoulder

Post times to comments

Strength:
Deadlift 5 RM

Complete 3 rounds for time:

10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - right
10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - left

*rest 45 seconds between rounds

Post times to comments. 

Strength:
Squat 3x5
Press 3x5

Complete 5 rounds for time:

20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Strict Pull Ups

Rest 45 seconds between rounds

*On lunge, back knee has to touch the ground to be counted.
*For rotational box jumps, start by facing the box, jump and rotate to the right 90 degrees landing on the box. Step down and jump again, this time rotating 90 degrees to the left landing on the box. One jump to the right and one to the left counts as one rep. Start and land in a good athletic position. 

Post reps completed to comments. 

Come Check us out at the Warwick Farmers Market  today from 9am - 2pm

"Business is always a struggle. There are always obstacles and competitors. There is never an open road, except the wide road that leads to failure. Every great success has always been achieved by fight. Every winner has scars.... The men who succeed are the efficient few. They are the few who have the ambition and will-power to develop themselves."
- Herbert N. Casson

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post Scores to Comments.




Rob Orlando, 30 Muscle-ups, Isabel and Grace for time - video [wmv] [mov]