Wednesday Sept.3, 2014

Max distance handstand walk :20 on :40 off for 8 mins
Scaled: shoulder taps/handstand hold on wall
Super scaled: double kb ovhd hold
2 min amrap
200m run
Max front squats 165/115 (no rack)
Rest 1 min
Repeat for 5 rounds

Tuesday Sept.2, 2014

12 min emom
1 power clean + 1 hang squat clean
Build up in weight during emom
Power clean 135/95
Bar facing burpee
1 rope climb after each round

Friday Aug.29, 2014

GHD situp x 50-70
+5 min of double under practice
Burpee pull-ups
Thruster 115/75
*athlete must use a pull-up bar they have to jump too. Also they may jump as high as they like to help with the pull-up.

We all have an Iron Mile inside of us…

In 2011, Ben Alderman was a guy that wanted to go to the CrossFit Games, but didn’t have a clue on how to get there. His lifts were subpar at best and no one wanted to coach a relative nobody unless they were going to get paid. But he trained hard, in Gold’s Gym, and managed to work his way to Regionals…