Tuesday 140715

Ruckus Baseball Champs

Ruckus Baseball Champs

Congrats to Ruckus Baseball Champs. These 11 year old boys have a chance to go to Brooklyn New York as the first team from Utah to represent in the AABC World Series. The two boys on the bottom row the second and third from the left are Dave Marin’s (AKA Cheech) twin boys, Alex and Issac. They are in need of doantions to help cover the $1400 cost for each boy to attend. They will be doing a car  wash at LCF on Saturday after 10a, come on down and get your car washed or give a donation. To make an online donation go to www.ruckusbaseball.com

Cheech and his boys

Cheech, wife Lisa and their boys

Happy Birthday this week to the following athletes (I am sorry if I have missed anyone over the last couple of weeks :-()…Travis P, Amber L, Megan D, Tana H and Zoee H.

Dynamic Warm-Up-Mobility
Prepare for…

Skill- Rope Climb 3×2 15 accents

 

WOD
4 Rounds for time of:

10 Push press  RX L-1 #105/73 L-2 #95/63 L-3 #75/45
40 Air squats
1 Rope climb

*Cash Out: 500 Flutter kicks with a  friends single leg count
**Team Cool down Coaches choice Static or PNF Stretching 5-10mim 

Competitors or athletes wanting to improve your Fitness level
Do  Skill  and WOD  then: 

Rest recover 7 min then:

Skill: Gymnastics- 10 min AMRAP of:
10 Butterfly pull-ups
10 T2Bar
5 Muscle ups 

“King Kong”
3 Rounds for time of:
1 Deadlift 455/300  *Scale as need for your King Kong
2 Muscle ups
3 Squat cleans 250/165
4 HSPU 
 
Then
100 burpees for time :-)  

Bike for 5 minutes at 65-75% – 10 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD::
ME: Back Squat 

Then

“Tabata Something Else”
Tabata Pull Ups
Tabata Push Ups
Tabata Sit Ups
Tabata Squats

SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3+ Hours Before or After CFE Strength & Conditioning WOD

Swim (TUE): Repeat 750m, recover 3:1 until form/pace deteriorates

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