Monday

Warm Up: jog to track, 10 pushups, 10 SLOW and DEEP squats
Plank Holds on Right and Left Arms: 2x max on each side
Track: 4x 100yd sprint. Building from 65%-75%-85%-95%. 1:3 work:rest ratio.

WOD: 12min AMRAP
10 pushups, 10 sit-ups, 10 push ups, 10 squats

Thurs/Fri WOD

"100 Interrupted Sit Ups"

You will perform 100 medicine ball weighted sit ups. However, every minute, on the minute, you will be interrupted by 7 medicine ball slams. You have the remainder of that minute to continue sit ups with a continuously running total. Workout ends when you have totaled 100 MB sit ups, and X amount of slams.

What Should I Eat? is the age-old, million-dollar question. CrossFit programming makes it simple to shop, cook, and eat quality foods that will enhance performance, speed recovery, reduce illness, and overall just make you BETTER! Click the link to read more!!

Tues/Wed WOD

Squat and Pushup exercises for warm up

Turkish Get Ups!!!

20min AMRAP
20 wall balls
10 burpees
3 TGU each side

We Are Elite

By joining Elite CrossFit for the summer bootcamp program, you are joining a community of CrossFit "brand" affiliates, gyms, information, nutrition, lifting, workshops, journals, pictures, videos, and all the fitness information you could ever want! http://www.crossfit.com/ is dubbed "main site" and is the main home page for all things CrossFit. Check it out and better your CrossFit and Bootcamp knowledge!!

Monday WOD
5 rounds for time
35 jumping jacks
5 man makers
5 windmills each side

15 Min AMRAP

as many rounds as possible in 15 minutes of:
15 pushups
20 yards and back of bear crawl
10 dumbbell swings

Monday

Know your vocab terms!!
Hang: starting standing with barbell at high-thigh position, arms straight
Power: catching the barbell in the "power" or "jumping" position. This constitutes MAYBE as a 1/8 to 1/4 squat depth
Squat: receiving the barbell in the full squat position, that means butt BELOW knees
Full: full range of motion of the lift. Starting with barbell on floor, receiving in the full squat position

WOD
5 burpees
25 dumbbell deadlifts
10 burpees
25 dumbbell hang squat cleans
15 burpees
25 dumbbell push jerk
20 burpees
25 dumbbell walking overhead lunges--one handed (25 total so switch as needed)

Tuesday/Wednesday WOD

drills: deadlifts
strength and practice: 2x7 DL's with barbell

15-12-9-6-3 reps each of:
deadlifts
wall balls

then...
25 burpees for time!!

post DL weight and time of WOD to comments

run run run

Bootcampers at the track today!!

Warm up with agility drills, flexibility work, and POSE drills

2x400m at 65%
4x200m at 75%
6x100m at 85-95%
Sufficient rest between efforts. Post best times to comments :)

Slacker Coach

Sorry bootcamp gang!! For those of you who read my blogs...I have not been posting on the bootcamp site.
The WOD for today was a 10min AMRAP of:
7 MB squat cleans
7 lateral burpees over the med ball

Check out the video below more info and instruction on the clean and its progressions. The demo girl in the video is pretty sufficient...10 points Monday for the person who can tell me what she is doing incorrectly!! Post answer in "comments"


Coaches Info:
Emily Van Vleck emily@elite-crossfit.com
Chely Galvan chelygalvan09@yahoo.com
Anjanette Kirkland anjanetterkirkland@yahoo.com
Crystal Boyd cryslee11@yahoo.com
***CONGRATS TO CRYSTAL for attending the USA Weightlifting certification this weekend!! Feel free to pick any of the coachs' brains with questions you may have concerning a specific move, workouts in general, nutrition, or anything you may find relevant!! They are here for YOU! Everyone keep up the great work :)