ARTICLE: Violence or Disease: What's Killing Americans?

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CrossFit:

Record your best Squat Clean + Front Squat + Push Press + Push Jerk 1 rep max lift.

Then,

 

    For time:
    15 Clean & Jerks, 115/75 lbs
    30 Wall Balls, 30/20 lbs, 10/9 ft
    12 Clean & Jerks, 115/75 lbs
    20 Wall Balls, 30/20 lbs, 10/9 ft
    9 Clean & Jerks, 115/75 lbs
    10 Wall Balls, 30/20 lbs, 10/9 ft

    9 min Cap
    Competition: 95/65#
    Performance: 75/55# 14/10#
    Fitness: 45-65/35-45# 10/6#

    Article:

    We live in a time of unrelenting media coverage of war and cataclysmic weather events.

    There’s an old saying in the media industry: “If it bleeds, it leads.” And so we see widespread, relentless coverage of battlefields, mass shootings, local crime and violence, and natural disasters.

    This focus generates fear and confusion, and it takes the focus off what’s really happening. But data needs no spokesman.

    So what’s killing the majority of Americans? Is it violence? Is it weather and natural disasters? Is it war?

    Let’s look at the data.

    What’s Killing Americans?

    The Centers for Disease Control and Prevention lists the top 10 killers in America in 2015 as follows:

    Read More https://journal.crossfit.com/article/mortality-cooper

    VIDEO: THE UPDATE STUDIO: AFFILIATE CUP PREVIEW

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    CrossFit:

    As many reps as possible in 15 mins of:
    Handstand Push Up Progression

    15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
    1) Strict Deficit Handstand Pushup
    2) Strict Handstand Pushup
    3) Handstand Negative to Headstand
    4) Box L Headstand Pushup
    5) Box L Headstand Pushup Negative

    Then,

    Every 5 mins for 20 mins do:
    20/15 Calorie Assault Bike Or Calorie Rows
    15/12 Ring Push-ups
    20/15 Calorie Assault Bike Or Calorie Rows

    Competition: Hand Release Push-Ups
    Performance: 15/12 Calories Elevated Push-Ups
    Fitness: 12/9 Calories Elevated Push-Ups

    ARTICLE: Why Men and Women Are Always Equal in CrossFit

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    CrossFit:

    Find your Deadlift 8 rep max.

    Then,

    3 rounds for time of:
    75 Double Unders
    15 Kettlebell Swings, 70/53 lbs
    Run, 400 m

    TIMECAP: 18:00 GEAR: 2.5
    Competition: DUA 53/35#
    Performance: DUA or 200 Singles 35/26# 300m if needed
    Fitness: 150 Singles 26/17# 300m if needed

    Article:

    In 2007, Wimbledon made a change to award equal prize money to men and women.

    It was the last major tennis tournament to do so, and it was behind the U.S. Open by 34 years.

    That same year, the Sport of Fitness was born, and equality was a prominent feature from Day 1.

    In the first CrossFit Games, held June 30-July 1, 2007, in Aromas, California, James FitzGerald and Jolie Gentry (now Gentry Macias) were both awarded US$500.

    Dave Castro hands a wad of cash to 2007 CrossFit Games winner Jolie Gentry. The men’s champion received the same amount. (Staff/CrossFit Journal)

    Dave Castro, Director of the CrossFit Games, explained why the prizes were equal.

    “When we first created the CrossFit Games in 2007 and decided to award cash prizes for the winners of events and the overall title, it never even crossed my mind to do anything but make the amounts equal. We do not look to major sports or leagues for guidance on how to handle our sport. We make decisions based on what’s right for our sport, and oftentimes that has to do with what’s fair, morally and ethically,” he said.

    Read More https://journal.crossfit.com/article/equality-warkentin

    VIDEO: NETFLIX "THE REDEEMED AND THE DOMINANT"

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    CrossFit:

    Back Squat 8-8-8-8
    Use the heaviest weight you can for each set. Rest as needed between sets.

    Build over the first three sets to a challenging but submaximal weight, leaving one solid rep in the tank. Use 90-95% of that weight for the fourth set.

    Then,

    5 rounds for time of:
    12 Handstand Push-ups
    15 Box Jump Overs, 30/24 in
    18 Deadlifts, 135/95 lbs

    TIMECAP: 18:00 GEAR: 3
    Competition: L-Sit DB Press @ 40/30# or 1 Abmat 24/20” 115/75#
    Performance: L-Sit DB Press 20/16’’ 95/65#
    Fitness: L-Sit DB Press 16/12’’ 75/55#

      In 2017, the fittest athletes on Earth took on the unknown and unknowable during four incredible days of CrossFit Games competition. Get in-depth insight from the top athletes in this feature-length documentary, as told by Heber Cannon, Mariah Moore and Marston Sawyers.

      VIDEO: Be Your Own Bodyguard: Kinetic Chain

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      CrossFit:

      Snatch Pull + Snatch High Pull + Power Snatch 1-1-1-1-1-1-1-1
      Use the heaviest weight you can for each set. Rest as needed between sets.

      * Snatch Pull is with Eccentric
      TIMECAP: 20:00

      Then,

      4 rounds for time of:
      10 Single Arm Kettlebell Swings
      Single Arm Overhead Carry, 50 ft
      10 Single Arm Kettlebell Swings
      Single Arm Overhead Carry, 50 ft

      Timecap: 20 mins
      4 Sets for Load

      The CrossFit Workshop: Be Your Own Bodyguard is a single-day course designed to improve self-defense skills, situational awareness, verbal de-escalation tactics and fear management. Instructor Adrian Gonzales explains the correlation between the movements in CrossFit and self-defense. "You have the reps," he says. "We'll just show you how to convert them."

      ARTICLE: Reporter’s Notebook: CrossFit in Prison

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      CrossFit:

      Front Squat 8-8-8-8
      Use the heaviest weight you can for each set. Rest as needed between sets.

      Build over the first three sets to a challenging but submaximal weight, leaving one solid rep in the tank. Use 90-95% of that weight for the fourth set.

      Then,

        For 4 cycles:
        AMRAP in 3 mins of:
        15 Wall Balls, 20/14 lbs, 10/9 in
        15 Sumo Deadlift High-pulls, 75/55 lbs
        Rest 1 min between each cycle.
        For each cycle restart the AMRAP.

        *Sumo Deadlift High Pull, 32kg/24kg Kettlebell or 75#/55# Barbell
        Competition: Same
        Performance: 14/10# 65/45#
        Fitness: 10/6# 45/35#

        Article:

        I was 200 feet away from the prisoners when the commotion started. The men were yelling and laughing.

        I tried not to listen. I tried not to hear what they were saying.

        But a lull in the ruckus betrayed me. With utmost clarity, I understood what one man barked at me as I walked past.

        “Hey, baby, can I get some head?”

        The small group erupted in laughter.

        I didn’t flinch.

        I didn’t cringe.

        I didn’t change my gait.

        “I’m sorry,” said the prison official on my left.

        He looked deeply concerned.

        “Don’t worry about it,” I immediately responded.

        A few more steps and we were behind heavy sliding metal doors. It was quiet there.

        “I’m sorry,” he repeated.

        “It’s OK,” I said. “I get it.”

        I was near the end of my second nine-hour day at Limon Correctional Facility, a men’s maximum-security prison roughly 100 miles southeast of Denver, Colorado. Men here were locked up for crimes that included murder, rape and assault on police officers. This particular group of men resembled caged animals. Guards were moving them around like cattle.

        I got it.

        Read More https://journal.crossfit.com/article/limon-2-cecil

          VIDEO: GARY TAUBES: "YOU HAVE TO GET RID OF THE SUGAR AND CRAP CARBS"

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          CrossFit:

          Bench Press 8-8-8-8
          Use the heaviest weight you can for each set. Rest as needed between sets.

          Build over the first three sets to a challenging but submaximal weight, leaving one solid rep in the tank. Use 90-95% of that weight for the fourth set.

          Then,

          Every 1 min for 15 mins, alternating between:
          Max Reps Double Under, 30 secs
          Max Rep Power Snatch, 75/55 lbs, 30 secs
          Max Rep Toes To Bar, 30 secs

          Competition: DUA
          Performance: 65/45# Toes as high as possible
          Fitness: 45/35# Knee Raises

          Video:

           

            Video: MAKE YOUR 2018 GAMES FANTASY PICKS

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            CrossFit:

            Squat Clean + Front Squat + Push Press + Push Jerk 1-1-1-1-1-1-1-1
            Use the heaviest weight you can for each set.
            Rest as needed between sets.

            Athletes with an established 1RM should start with ~65%. Athletes without an established 1RM should start with a load that they can perform with excellent mechanics and little to no fatigue, and build from there at coach's discretion. Build by feel, but the goal is to make all eight sets with excellent mechanics, not to push to top weights.

            Then, 

            For time:
            15 Power Cleans, 145/100 lbs
            30 Double Unders
            15 Jerks, 145/100 lbs
            30 Double Unders
            12 Power Cleans, 145/100 lbs
            30 Double Unders
            12 Jerks, 145/100 lbs
            30 Double Unders
            9 Power Cleans, 145/100 lbs
            30 Double Unders
            9 Jerks, 145/100 lbs
            30 Double Unders

            TIMECAP: 10:00 GEAR: 2.5
            Competition: 115/75# DUA
            Performance: 95/65# 90 Singles
            Fitness: 45-65/35-45# 30-60 Singles

            Video:

            VIDEO: NUTRITION'S IMPACT ON CANCER TREATMENT

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            CrossFit:

            Back Squat 8-8-8-8
            Use the heaviest weight you can for each set. Rest as needed between sets.

            Build over the first three sets to a challenging but manageable weight, leaving two solid reps in the tank. Use 90-95% of that weight for the fourth set.

            Then,

            4 rounds for time of:
            Single Arm Farmers Carry, 100 ft
            Single Arm Farmers Carry, 100 ft
            10 Air Squat + Box Jumps, 24/20 in
            Single Arm Front Rack Kettlebell Carry, 100 ft
            Single Arm Front Rack Kettlebell Carry, 100 ft
            10 Air Squat + Box Jumps, 24/20 in

            TIMECAP: 15:00
            GEAR: 2
            Notes Farmers Carry: Load for tough but unbroken sets.
            Front Rack Carry: Load for tough but unbroken sets. The video shows a dual kettlebell carry – athletes are performing a single arm carry, but video is included for rack position, which is crucial!
            Squat + Box Jump: Squat plus jump in an unbroken movement, no pause at top. Athlete should be able to complete each round unbroken. i.e. stopping only to adjust position between reps. Scale height accordingly. Scale movement to squat + step-up, alternating legs each rep.

            Rx: 70/53#
            Competition: 53/35#
            Performance: 35/26# 20/16’’
            Fitness: 26/17# 16/12’’

              July 4th Schedule

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              CrossFit:

              Power Snatch + Snatch Grip Push Press + Snatch Balance + OHS 1-1-1-1-1-1-1-1
              Use the heaviest weight you can for each set. Rest as needed between sets.

              Snatch Grip Push Press: For clairty, this is from behind-the-neck, NOT in front.

              Then,

              4 rounds for time of:
              20/15 Row Calories
              10/7 Strict Pull-ups
              20/15 Row Calories
              Rest 1:30

              18 Min time cap
              Competition: scale amount of strict pull ups
              Performance: 18/12 cal Banded strict pull-ups or ring rows
              Fitness: 15/10 cal Banded strict pull-ups or ring rows

              Schedule: 

              July 3rd.- 
              Tuesday night's last class is canceled and will look like a Friday Schedule. Which means:
              RSM no 6:30pm
              LF no 7pm

              July 4th - 
              One class only both locations
              RSM 7:30am (childcare available)
              LF 9:30am (childcare available)

              As voted on by your peers in the facebook poll, we will be doing a Hero Wod honoring "The Seven". 

               

                VIDEO: COMPETITOR'S COURSE: WALL-BALL EFFICIENCY TIPS

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                CrossFit:

                Bench Press 8-8-8-8
                Use the heaviest weight you can for each set. Rest as needed between sets.

                Then, 

                Complete as many rounds as possible in 18 mins of:
                15/10 Strict Ring Dips
                Run, 400 m
                15/10 Strict Handstand Push-ups
                Run, 400 m
                30/20 Push-ups
                Run, 400 m

                Competition: strict bar dips L-sit DB Press 40/30#
                Performance: Banded bar dips L sit DB Press Elevated Push-ups
                Fitness: Box Dips L sit DB Press Elevated Push ups

                Austin Malleolo coaches Competitor's Course participants on efficient wall-ball strategies. The Competitor's Course builds on the CrossFit methodology, movement technique and programming presented at the Level 1 and Level 2 Certificate Courses.

                ARTICLE: CROSSFIT EXTENDS CONTRACT WITH MADISON

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                CrossFit:

                Record your best Front Squat 1 Rep Max lift. Only include the heaviest 1 rep, do not include sets prior to it.

                Then,

                 

                  21-18-15-12-9-6-3 reps, for time of:
                  Front Squat, 135/95 lbs
                  Toes-to-bar

                  Competition: 115/75#
                  Performance: 95/65# Toes as high as possible
                  Fitness: 45-75/35-55# Knee Raises

                  Article:

                  Today CrossFit announced a contract extension with the city of Madison, Wisconsin, that will keep the CrossFit Games at the Alliant Energy Center through 2021.

                  The Games had a tremendous debut in Madison in 2017—more than 70,000 people attended, generating $12 million in spending throughout Dane County. Fans and athletes were warmly welcomed and they explored the city before and after the competition, patronizing Madison’s restaurants, bars and other attractions.

                  Director of the Games Dave Castro speaking at today's press conference in Madison. 

                  “Last year we moved the Games from California for the first time. We were looking for a city that would embrace our community and competition in new ways,” said CrossFit Games General Manager Justin Bergh. “Madison immediately rose to the top. We see this as a great meeting place for our athletes and fans from around the world. Our first year in Madison proved that there is a great fit. Now we’re looking forward to extending our term and building this partnership. Our goal is to take our festival to new heights. We are looking forward to building excitement with the residents of Madison.”

                  This year, more than 416,000 athletes competed in the CrossFit Games Open, but only 560 earned a chance to compete at the Games. The 2018 Reebok CrossFit Games will take place Aug. 1-5.

                  Purchase Games tickets here.

                  Read More https://games.crossfit.com/article/crossfit-extends-contract-madison/games

                  ARTICLE: OUTSIDE ACTIVITIES EXPAND AT 2018 GAMES

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                  CrossFit:

                  1 Snatch, pick load
                  Every 1 min for 15 mins.

                  Then,

                  Complete as many rounds as possible in 9 mins of:
                  10 Power Snatches, 75/55 lbs
                  10 Chest-to-bar Pull-ups
                  10 Ring Dips

                  Competition: 65/45# Pull-Ups Thin Band Ring Dips or Unassisted Bar Dips
                  Performance: 45/35# Ring Rows or Banded Pull-Ups Banded Bar Dips
                  Fitness: 35/25# Ring Rows or Banded Pull-Ups Box Dips

                  Article:

                  For a second year, the CrossFit Games will bring the Woodstock of fitness to the Alliant Energy Center in Madison, Wisconsin. Everyone knows that the CrossFit Games bring together the fittest fans and athletes on Earth for five glorious days of competition. But the competition is only part of the Games experience.

                  This year, spectators at the Games will have more options outside the competition than ever before. The 2018 Games bring more space, more accommodations, and more community events.

                  Discover what’s new this year, what you can do outside the Coliseum and what to expect as you make plans to attend the 2018 Reebok CrossFit Games.

                  NORTH PARK STADIUM

                  The North Park Stadium is getting a facelift this year. The new stadium will now seat more than 10,000 people—nearly 50 percent more than the 2017 stadium—plus offer plenty of standing room, a massive video board, and food and beverage options galore.
                   

                  FESTIVAL AND SINGLE-DAY TICKETS

                  This year, Festival Tickets give spectators access to the majority of the Games action, allowing access to all events that take place outside the Coliseum. This includes over 50 percent of the individual events, 75 percent of the team events and 100 percent of the various age-group events, weather permitting. Festival Tickets are still available and can be purchased here.  

                  Unable to attend the entire weeklong festival? No problem. Single-day tickets start as low as $25! Purchase single-day tickets here.

                  Read More https://games.crossfit.com/article/outside-activities-expand-2018-games/games

                  ARTICLE: Cut the Caramel Rolls, Avoid the Knife

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                  CrossFit:

                  For time: Max Farmers Walk (Dumbells), 70/50 lbs

                  70#/50# Dumbbells OR 32kg/24kg Kettlebells x Max Distance x 1 Dumbbells are preferable to kettlebells if available. Turn every 50'.

                  Then,

                  Each for time:
                  Row: 3x 250 m
                  Rest as needed between efforts.

                  3x250m alternating with partner, increasing intensity with each effort This is a warm-up for the 1k time trial, athletes should be getting up to a pace that'll be tough for their 1k, but shouldn't really be hard for 250m.

                  Then,

                  Row 1000 m
                  This is an all out effort for time.

                  A good way to pace the 1000m TT is as follows: --Hard but submaximal 200m to start --Back off *slightly* for the middle 400m --Start pushing a bit harder at the 600m mark --At the 800m mark, put the hammer down!

                  Article:

                  408 lb.

                  That’s how much Adam Kuntz weighed at 6 feet when he showed up at Big Muddy CrossFit in Bismarck, North Dakota, in 2016.

                  “Maybe if I casually walk out, nobody will notice,” he thought to himself as he labored through his first workout.

                  Though fearful and apprehensive, he had decided it was time to make a change. He was tired of being an overweight smoker suffering from obstructive sleep apnea, dependent on two different medications for high blood pressure.

                  CrossFit had an immediate impact on his life, he said.

                  Read More https://journal.crossfit.com/article/kuntz-beers-2

                    ARTICLE: ATHLETES IN BREACH OF DRUG POLICY

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                    CrossFit:

                    Record your best Push Press 1 rep max lift.

                    Then,

                     

                      Find your Push Press 20 Rep Max.

                      Then,

                      Complete as many rounds as possible in 15 mins of:
                      30 Dumbbell Shoulder-to-Overheads, 50/35 lbs
                      30 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
                      30 Kettlebell Swings, 53/35 lbs

                      Competition: 40/30# 35/26#
                      Performance: 30/20# 26/17#
                      Fitness: 20/10# 17/9#

                      Article:

                      The CrossFit Games are the world’s premier and definitive test of fitness. To protect the integrity of the competition and its athletes, CrossFit works hard to ensure a level playing field, in part by creating and enforcing the guidelines outlined in the Rulebook, and in part by strongly enforcing an anti-doping policy—an absolute necessity in order to crown the Fittest on Earth.

                      Each year, CrossFit Inc. expands its efforts and methods of testing. The following Regional athletes have been found in breach of CrossFit’s Drug Testing Policy.
                       

                      RANKFIRST NAMELAST NAMEREG / DIVBANNED SUBSTANCERESULT

                      28MeganBenzikSouth / Indv.Epimentendiol, metabolites of methandienone and oxandrolone, epioxandrolone, methanol, a letrozole metabolie, and amphetamine4-year sanction, ending on June 21, 2022

                      25CarlosCastilloLatin America / TeamLGD40334-year sanction, ending on June 21, 2022

                      8GenaMalkovskiyEurope / Indv.Clomiphene, meldonium, and a metabolite of drostanolone4-year sanction, ending on June 21, 2022


                      The athletes above have completed the appeals process. There are additional athletes who have been notified of a banned substance violation. Further results will be released when their appeals processes are complete. 

                      Athletes who commit a violation of the Drug Testing Policy will have the right to state their case prior to any sanctions being imposed. Within 72 hours of being notified of their violation, an athlete must provide written notice of their intent to submit a written petition of appeal concerning the violation. A request by the athlete for any pertinent documents (if necessary or desired) must be made within this initial written notice and not at a later date. Thereafter, from the time of receipt of any materials provided by CrossFit, the athlete has 10 business days to submit the written petition of appeal explaining why they are not in violation of the Drug Testing Policy. Following a review of the athlete’s petition of appeal, CrossFit will respond in a timely manner to provide a written response of its decision, including supporting reasons, either to deny or grant the appeal. If, after this investigation, the athlete is found to be in violation of the Drug Testing Policy, CrossFit will proceed with applying any appropriate sanctions.

                      Read More https://games.crossfit.com/article/athletes-breach-drug-policy/games

                      ARTICLE: WHOLE30 RECIPE ROUNDUP: BEST OF SUMMER

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                      CrossFit:

                      Record your best Power Clean 1 Rep Max lift.

                      Then,

                      As many reps as possible in 1 min of: Power Clean, 90% 1RM

                      Then,

                       

                        3 rounds for time of:
                        15 Burpees
                        50 Double Unders
                        15 Wall Balls, 20/14 lbs

                        TIMECAP: 10:00 GEAR: 3
                        Competition: DUA
                        Performance: 150 Singles 14/10#
                        Fitness: 50-100 Singles 10/6#

                        Article:

                        It’s summertime in the U.S., which means tons of fresh produce and light, bright flavors. We’ve rounded up a selection of our recent favorite recipes posted on our @Whole30Recipes feed lately that we think embody summertime cooking.

                        Choose your favorite from the list below and give it a go this week. Or if you’re feeling extra adventurous, try them all! We made sure to include tasty dips and sauces; creative ways to enjoy fresh veggies; and a few “throw it on the grill” favorites.

                        Read More https://whole30.com/2018/06/summer-2018/

                         

                         

                        VIDEO: 2018 GAMES DAY 1 TO PUSH NEW LIMITS

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                        CrossFit:

                        Push Press 5-5-5
                        Use the heaviest weight you can for each set.
                        Rest as needed between sets.

                        3x5, use 65-70% of last week's 5RM

                        Then,

                        5 rounds for time of:
                        Run, 400 m 1
                        5 Overhead Squats, 95/65 lbs

                        5 rounds for time of:
                        Rx: Run, 400 m 15 Overhead Squats, 95/65 lbs
                        Competition: Run, 400 m 15 Overhead Squats, 75/55 lbs
                        Performance: Run, 400 m 15 Overhead Squats, 45-65/35-45 lbs
                        Fitness: 4 Rounds Run, 300 m 15 Overhead Squats, 25-35/15-25 lbs

                        If you have shoulder mobility issues you can do Front Squats (Rx: 135/95, Comp: 115/75, Perf: 65-95/45-65, Fitness: 35-45/25-35)

                          VIDEO: MINDSET OF A CHAMPION W/ 2X UFC CHAMPION

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                          CrossFit:

                          Power Clean 2-2-2-2-2
                          Use the heaviest weight you can for each set. Rest as needed between sets.

                          5x2, use 75-80% of last week's 3RM

                          Then, 

                          21-15-9 reps, for time of:
                          Power Clean, 60 kg
                          Ring Dip

                          Power Elizabeth 21-15-9 Power Clean Ring Dips
                          Competition: 115/75# Red Banded Ring Dips or Thinner
                          Performance: 95/65# Banded Bar Dips
                          Fitness: 45-65/35-45# Box dips

                            Dominick Cruz is an American mixed martial artist. He fights in the Ultimate Fighting Championship and is a two-time UFC Bantamweight Champion. Cruz was also the final bantamweight titleholder of World Extreme Cagefighting.

                            RECIPE: Marinated Grilled Chicken w/ Mango Salsa

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                            CrossFit:

                            For time: High/Low Carry, 100 ft

                            4x100'/side Athlete carries one dumbbell in the Farmers carry position and another overhead.

                            Then,

                             

                              For time:
                              50 Sit-ups
                              40 Deadlifts, 185/125 lbs
                              30 Handstand Push-ups
                              40 Wall Balls, 20/14 lbs
                              50 Toes-to-bars

                              Sport of Fitness: GHD Sit-Ups Strict HSPU
                              Competition: 165/110# 1 Abmat OK
                              Performance: 135/95# L-Sit DB Press 14/10# Toes as high as possible
                              Fitness: 95/65# L-Sit DB Press 10/6# Knee Raises

                              Recipe:

                              Ingredients

                              For the mango salsa

                              • 2 mango, diced
                              • 1/4 red onion, minced
                              • 1 red bell pepper, diced
                              • 1 avocado, diced
                              • 2 garlic cloves, minced
                              • juice of 1-2 limes
                              • 1 tablespoon olive oil
                              • salt and pepper, to taste

                              Instructions

                               

                              1. Place all ingredients for the marinade in a bowl and whisk together until combined.
                              2. Pound chicken flat then place chicken in a large plastic bag and pour the marinade on top. Place in fridge to marinate overnight.
                              3. Place all ingredients for the mango salsa in a bowl and toss until combined.
                              4. Read More http://paleomg.com/marinated-grilled-chicken-w-mango-salsa/

                              VIDEO: INSIDE THE LEADERBOARD: PANCHIKS VS SMITHS

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                              CrossFit:

                              Find your Back Squat 10 Rep Max.

                              Then, 

                               

                                For time:
                                Row, 1000 m
                                50 Thrusters, 45/35 lbs
                                30 Pull-ups

                                SUGGESTED TIMECAP: 10:00 GEAR: 3
                                Performance: 35/25# Banded Pull-Ups or Ring Rows
                                Fitness: 750m Row 25/15# Banded Pull-Ups or Ring Rows

                                In this episode of Inside the Leaderboard, Tommy Marquez compares two of CrossFit's fittest families, the Panchiks and the Smiths. See how the bands of brothers stacked up against each other at this year's Regionals, and how they compare to fit families from previous years.