Maintain your mental toughness during this one. It's a beast.
Speaking of mental toughness: CrossFit Ethos will be hosting Greg Amundson on August 21st @ 10am to talk about Mental Toughness. For those of you that don't know Greg, he's a CFHQ All-Star and great friend of CrossFit Ethos.
WOD
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round. Post total time to comments.
Gina and Heather lunging during last week's 400m Walking Lunge WOD...
The Over Head Squat is a movement that requires EXTREME core strength and stability.
A line—the midline—can be drawn through the integration of the pelvis and the spine, and this line is profoundly important to functional movement.
“Lack of movement around that line while engaged in functional movement is core strength,” Coach explains.
All the movements in the CrossFit protocol have an immense impact on the midline, and using these functional movements is one reasonable measure of core strength. Midline stability allows success when performing functional movements, and increased capacity in those movements therefore should indicate an increase in core strength.
Courtesy of the CrossFit Journal: Core Stability
WOD
Overhead squat 5-5-5-5-5 reps
Post loads to comments.
From Laura of the American Red Cross:
Hi CrossFit Ethos,
Thank you very much for all you did to make yesterday’s blood drive at CrossFit Ethos a success! Our goal was to collect 24 pints of blood and we ended up collecting 25 pints of blood which will be used to save the lives of up to 75 Southern California hospital patients.
Your efforts and dedication are what made all the difference. I also want to offer a huge thank you to Nick for all of his help in recruiting blood donors.
We'll be scheduling more blood drives in the future. Your contributions to the community are amazing!
WOD
"Teams of Two Tire Flips"
Eight Rounds for time of:
20 Tire Flips
4 Rope Climbs
Men teams will use large tire. Female teams will use medium tire. Each team is responsible for completing 20 tire flips and 4 rope climbs per round. (Each team member is NOT required to complete 20 tire flips AND 4 rope climbs individually to complete the round.)
Post time to comments.
Travis Manion and I wrestled together in college. He was a VERY good friend of mine...
On Saturday, September 11, 2010, CrossFit Ethos will close down to participate in the 3rd Annual 9/11 Hero’s Run. We will race in remembrance of those who have faithfully served our country. This special event will again expand to include races in Doylestown, PA, Allentown, PA, Media, PA, Pottstown, PA, Annapolis, MD, Irvine, CA, Monterey, CA, Washington, DC and New York, NY! (This is the first time that the event will be held on the West Coast.)
We hope you realize that your participation in this event represents something much bigger than a simple donation – it is an important and patriotic acknowledgment of all that our Heroes have done for us and will continue to do for us; that we truly appreciate that they are there for us, that they put everything on the line for us, and that they do not ask for anything in return. One of the largest Hero's Runs this year, will take place in Irvine, CA, and will support our nation's wounded veterans through the Travis Manion Foundation, and the Fallen Firefighters Relief Fund through the Orange County Firefighters Association. This is the foundation's third year hosting the 9/11 Hero's Run, and based on the amazing response we received from previous events, we are excited to expand into Southern California. Follow the event on FaceBook.
Following the run, and also at Hidden Valley Park, the Orange County Professional Firefighters Association will be hosting “The Brew Ha-Ha”, an Orange County beer festival, and will be joining us in donating a portion of the proceeds to benefit The Fallen Fire Fighters Relief Fund. Purchase tickets at: http://ocbrewfest.com/. All Hero's Run participants will receive a Brew Fest discount of $10 off the VIP admission price. Enter code “herorun” at checkout.
Our hope is that CrossFit Ethos was show the most representation of any other group at the event...
WOD
Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips
Post time to comments.
Hit this Hero WOD fast and with max intensity. Don't pace, go for broke.
WOD
"Daniel"
50 Pull ups
400m Run
21 Thrusters(95#/65#)
800m Run
21 Thrusters(95#/65#)
400m Run
50 Pull ups
Post time to comments.