Row 1000 meters

15 Push-ups

15 Squat jumps

15 Pull-ups

Burgener Warm-up

AMRAP in 20 minutes:

5 Thrusters  95/65

7 Hang Power Cleans  95/65

10 Sumo Deadlift High-pull  95/65

Post rounds to Whiteboard.

100 Sit-ups

Stretch for 3-5 minutes

This pic is of Brian MacKenzie, founder of CrossFit Newport Beach and CrossFit Endurance. Check out the definition of unscared and ask yourself:  AM I UNSCARED?

Coach Adam will be offering a course to help develop and improve your skill with the russian kettlebell and it's foundational movements, including the Turkish Get-up. Please sign your name on the front board; interested CrossFitters will be contacted with more information, including a date and time. Please contact Coach Adam for more information: adam@crossfitcle.com.

Coach Travis is offering another course covering the Zone on Saturday, July 18th at 11AM [after the morning WODs]. The workshop will answer questions concerning your specific Zone needs and how to improve your performance through nutrition. Please contact Coach Travis for more information: travis@crossfitcle.com.

Don't forget about our nutritional challenge this month. We're not asking you to change your current diet habits, we just want you to begin understanding how you fuel your body and how to monitor your intake.

A couple members have sent great pre-printed food logs which they created and/or found on the web. I'll try to get them posted to the site for anyone desiring a food tracker. Remember, the food log is mandatory for all CLE members. All we're asking is for you to write your foods and beverages in a journal or log and present it to the trainer BEFORE your daily workout. No log = 50 burpees for every day missed. Easy enough, eh...

Run 800 meters

Rippetoe WU [for front squat]

Front Squat 3-3-3-3-3

Post loads to Whiteboard.

Maximum Effort Box Jumps  24/18

  [How many box jumps can you hit in 2 straight minutes?]

Maximum Effort Sit-ups  -- from Abmat or GHD

  [How many sit-ups can you do in 2 straight minutes?]

Check out this article posted by Again Faster. It's a quick read and definitely hits home for me, personally.

Two rounds:

CFWU

Row 250 meters

Three rounds for time:

Run 400 meters

21 KB swings  55/35

12 Handstand push-ups

Post time to Whiteboard.

Big Dogs/Pack Dogs:

As Rx'd

Pack:

Three rounds for time:

Run 400 meters

21 KB swings  35/20

12 HSPU [progressions]

Pups:

Three rounds for time:

Run 400 meters

15 KB swings  35/20

9 HSPU [progressions]

30 Burpees for time!

Sittin' behind the steering wheel of your dream car. Key in the ignition. Foot on the pedal. Hand on the gearshift. Red light flickering; getting ready to flash you the green for GO! At the start of your race, the last thing you want to worry about is if your vehicle is properly fueled.

Your body is a one-of-a-kind, specially-tuned super-vehicle. Give it the proper nutrition it desires/requires and it gives you the performance you need to excel in life. Piss in the engine and, well, be prepared for plenty of pitstops [i.e. doctor & medical visits, sickness, poor performance, etc.]

Enough with the analogies -- what's the f-ing challenge?

Before EVERY workout in July, EVERYONE is required to hand-in your meal list from the previous day to the trainer-on-duty. On a sheet of paper or in a journal, we want to see:

Pretty simple, right... We're not telling you to change anything or -way you're currently eating, we just want to know what and when you're "fueling your machine."

You: Well, I don't care about my "diet" and don't want to hand-in my food list!

Us: That's okay. You don't have to... Just hit the deck for 50 BURPEES BEFORE YOU'RE ALLOWED TO PARTICIPATE IN THE DAY'S WOD. No exceptions.

You: Yay, burpee? [Tears rolling down cheek.]

And yes, weekends and your day's off count. If you don't bring in the appropriate food log for any days missed, burpees will accumulate, but MUST BE COMPLETED BEFORE the current day's workout. There will be a Daily Penalty Burpee Maximum of 150.

We'll also have our continual physical challenge. This month will include more olympic lifting instructions and WODs. Throughout the month, we'll take time before or after the daily workout to practice proper OLY techniques and skill transfers. This will be a great time to advance as crossfitters and better human athletes.

Two rounds of:

21 calorie Row

15 Back extensions

9 Dislocates

Ten rounds for time of:

3 Weighted Pull-ups  45/35

5 Strict Pull-ups

7 Kipping Pull-ups

Post time and number of sets to completion on Whiteboard.

15 Burpees

15 Sit-ups

Run 400 meters

14 Burpees

14 Sit-ups

AMRAP in 20 minutes of:

5 Handstand Push-ups

10 Bench Press*  135/95

15 Push presses  95/65

20 Ring dips

Post rounds on Whiteboard.

50 Pull-ups

35 Wall balls

35 Pull-ups

20 Wall balls

20 Pull-ups

Post time to Whiteboard.

Row 1000 meters

Hang Power Snatch 3-3-3-3-3

Here's the deal:

Tuesday would be a 5K which leads into Wednesday's rest day. We're gonna flip the script. On Wednesday's scheduled rest day, you can come to the gym for a make-up WOD or run a timed 5K. Simple, right?

So what will be Tuesday's WOD?

Well, I know Nasty Girls kicked ass, and we normally wouldn't program WODs with such similarities, BUT...

The day and night classes have some new faces, and plenty of you have asked me about this one particular girl. She's one of CrossFit's sexiest and toughest chicks; putting the nasty in Nasty Girls. And quite personally, I'm ready to watch everyone suffer through this siren's song.

Your traps are sore. Hands ripped and bloodied. Arms hanging on your sides like loose noodles. SUCK IT UP! You asked for her and now you've got her...

21-15-9 for time of:

Thrusters 95/65

Pull-ups

Post times on Whiteboard.

Why the f**k not, ay?

For time of:

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking lunge 100 ft.

6 Pull-ups

6 Sit-ups

Post time to Whiteboard.

It's a rest day. So what... Either make-up for a previously missed WOD or try this one on for size:

For time:

1 Rope climb

3 Thrusters  135/95

30 Doubles

2 Rope climbs

6 Thrusters

60 Doubles

3 Rope climbs

9 Thrusters

90 Doubles

4 Rope climbs

12 Thrusters

120 Doubles

5 Rope climbs

Post time to comments.

1 Rope climb = 5 Dead-hang Ring Pull-ups

Doubles = 3x Singles

Thrusters:  Dogs = Rx'd  Pack = 105/85  Pups = 85/55

Run 200 meters

20 Squats

Run 200 meters

20 Push-ups

Run 400 meters

20 Dislocates

Burgener Warm-up [PDF]

Row 20 calories

Run 400 meters

Back squat 1-1-1-1-1-1-1

Post each 1RM on the Whiteboard. Here is another great Top 3 opportunity!

For time of:

Run 400 meters

18 Knee to elbows

Run 400 meters

18 Burpees

Yes -- those are today's burpees thrown into a timed cash-out for fun.