WEDNESDAY 070613

3 Rounds for time:

2 Ring pullup
1 Muscle-up
3 Ring dips
3sec L-sit
3 Ring dips
3 Pullups
Row 500m

Dragon Gymnastics

MONDAY 070402

For time:

80 Squats
95 lb Push press, 10 reps
60 Squats
95 lb Push press, 20 reps
40 Squats
95 lb Push press, 30 reps
20 Squats

There’s not many things as good as fall in Yosemite Valley

View for the day

New CrossFitter Ross jams up Central Pillar of Frenzy

We spent a few weeks testing our training on a trip to Canada. First, Tabata driving, 20sec awake/ 10sec asleep. After a quick stop at CrossFit Eastside and more driving we arrived at Bugaboo Provincal Park in BC. We were fortunate to have an unusual stretch of good weather only getting blown off of one objective.

“Going to Work” up the Bugaboo/Snowpatch Col

First pitch of NE Face Bugaboo Spire

“Surfs Up” high on Snowpatch Peak

Pigeon Spire and Howser Towers

We got a chance to visit Mike’s Gym while on the road for the CrossFit certification in San Diego. It’s always a treat to get the world class coaching of Coach Burgener. We got an opportunity to fine tune the Olympic Lifts (Snatch, Clean and Jerk) and watch Jasmine, Sage and Aimee workout.

Stefan, Coach Burgener, Kallista and Bill

Kallista pauses between lifts

The Pull

Mike coaching

Aimee, Kallista and Sage