Everyone enjoys a pat on the back, word of encouragement or a high five once in a while... in the picture below, Jeremy and Elina find a way to spur each other on as then get in a "low five" in the midst of a 400m run. And while on the subject of running, Dawn Forrester recently ran in the Palisades Will Rogers 10k on the 4th of July. She improved her time by over a minute from last year, and the only running she's done this year has been the little that we do in CrossFit workouts. Congrats Dawn - this stuff really does work - you don't have to run to become a faster runner!



Today's Workout
For time:
50 Box Jumps
45 Pull-ups
40 Thrusters – 35# dumbbells
35 Kettlebell Swings
30 Planche push-ups (watch the first 40" of this video for an example)
25 Double Unders
20 Front Squats – 115 lbs
15 Burpees
10 Turkish Get ups – 45# dumbbell
5 Muscle ups

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What's a Turkish Get Up?

Looks like an awesome workout!!!

Hey Casey,

Try this video for Turkish get ups -

http://www.petranekfitness.com/cms/index.php/Video/search-results/dd11df537c0d6b0c0b6f617bf262fecc/

That's a great picture! Jeremy is on his tippy-toe and Elina is off the ground, couldn't have timed it any better!

And THAT is why CrossFit comrades are so important!

I think that Andy was in a bad mood, or mad at somebody when he wrote this workout... It was brutally hard!

Where did the name Jedi Master come from... I was browsing through the logs and it keeps popping up.

Andy's iPhone is now a makeshift light saber! I'm serious... If he keeps up with his saber training he will definitely be able to kick the fat kid's a$$ from youtube.

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