Wednesday, September 12th, 2012

Workout of the Day

“Holleyman”
30 rounds for time of:
5 Wall ball shots (20/14)
3 Handstand Push Ups
1 Power clean (225/155lb)

Competitor Program
Snatch Technique/Bar Complex, 1-2×10 2-2-2 Tempo
Front Squat 5×5/50% w/ 45sec rest
Deadlift 5×5/50% w/ 45sec rest
10x Knees-to-Elbows
Swings 3-4×10-12 w/ 45sec rest
Turkish Sit Up or Turkish Get Up 3-4×8-12 w/ 45sec rest
V-Ups (Arm Straight or on Elbows) 3-4×10-12 w/ 45sec rest
Reverse Leg Swing 3-4×8-12 w/ 45sec rest
Seated or Standing Calf Raise 3-4x Failure w/ 45sec rest
Stretch 5-15min

Session Notes, From CrossFit.com
“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.”

Link Love
Read – User Guide: Finding the Right Coach and Affiliate

Pink Bra Tour
The Barbells for Boobs team have been throwing Amazing Grace events for 3 years now. Last year they embarked in a cross country tour, stopping at CrossFit gyms all over the map to promote their message of breast cancer awareness. This year CrossFit Costa Mesa is honored to be picked as the official tour stop in Orange County. We’re kicking the tour off at our gym and we need your support!

More info HERE