Thrash Session 15July2012

Today is the last day of the CrossFit Games and I am a huge fan of a lot of the athletes but there are a few things in life before CrossFit. God, my family and friends. With that said today this is posted late because my wife and I took our daughter to church, had a family lunch and then went shopping. In case you don’t know my wife was pregnant for 5 months while I was deployed, let me go to a Korea just a month after I came back for a week to CrossFit and let me film Stars Earn Stripes for the last month of her pregnancy. Not to mention she knows that I wake up early for work so she lets me sleep and takes care of the baby every night! She let me go to the games yesterday, cooks me dinner, lunch and breakfast on the weekends. Not to mention she gives me and our daughter unconditional love which is absolutely priceless. The more I watch her with my daughter the more and more I fall in love with her. She is truly a blessing from God. So needless to say she deserves a little shopping time to get something nice for herself, so that is what we did. I, however did learn a lesson though and that is to have the work outs posted the night prior instead of the morning of. That way my east coast following can have the workouts first thing when they wake up. So thank you for being understanding, I appreciate the love and support and with that said 

Warm Up
Run or Row 800m
D.R.O.M.S

2 rounds
10 Good Mornings
10 GHD sit ups
10 Back Extensions
10 Hello Dollies
10 Lunges with weight overhead @ extension
10 PVC Pipe Pass Throughs
10 Overhead Squats with PVC pipe

Burgener Warm Up

Weight Training:Front Squat
Start at about 85% of 1RM and work up to your 1RM. If you don’t have a 1RM establish this
5X3X1X1X1X1

Check out this demo of Front Squat by CrossFit

Today this is a modified version of the final workout of the 2012 Games. The weights will be the same for each lift although they are different for each of these workouts. It should be a fun one, let me know what you think.
Work Out: Modified Three-Some (Isabelle,Elizabeth,Fran)

5 Rounds
6 Snatches
9 Muscle Ups
9 Cleans
9 Pull Ups
9 Thrusters

Skill Work:Turkish Get Up
20 total(ten each side)
CrossFit OKC Turkish Get Up

Cool Down:
400m Jog or Row
Static Stretching
Roll out on Lacrosse Ball or Foam Roller
Ice Joints

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