Shouts Out

No faces here, just food.  Big shout out to Mr. Kyle Leach for carrying this years open BBQ, SO GOOD!

Workout:

For time, with a partner complete the following:
60 times (as a team) through a barbell complex (hang power clean-shoulder to overhead-back squat-back to overhead). Partners work at the same time until someone has to set their barbell down (initial weight is their choice).  Before they continue with the complex reps they each complete the same number of reps of double unders as times through the complex that they still need to complete, as a team the same number of push up reps as the number of reps of the complex left, and one rope climb each. Additionally, every time they put the barbell down they remove at least 5 pounds before starting again.  Their score is the time to complete 60 reps of the complex and the combined final weights of their barbells.

Crossfit Urban Farming

Workout:

18 reps of pull-up 
25 reps of dumbbell deadlift 
15 m farmers carry 
200 m run 
15 m farmers carry 
12 reps of pull-up 
20 reps of dumbbell deadlift 
20 m farmers carry 
200 m run 
20 m farmers carry 
6 reps of pull-up 
15 reps of dumbbell deadlift 
30 m farmers carry 
200 m run 
30 m farmers carry 
12 reps of pull-up 
20 reps of dumbbell deadlift 
20 m farmers carry 
200 m run 
20 m farmers carry 
18 reps of pull-up 
25 reps of dumbbell deadlift 
15 m farmers carry 
200 m run 
15 m farmers carry 

Stretch Shortening Cycle

Having an efficient and effective rebound in the thruster is crucial for leg stamina in 15.5.  Every little bit you try to control your decent is energy being consumed in your legs, leading to a quicker acidotic fatigued state.  Letting yourself drop to a safe and effective bottom position, as Leo is showing here, is going to not only save energy by avoiding the eccentric contraction on the way down, but also you'll better utilize the stretch shortening cycle of your hips and legs, allowing your muscles and tendons to naturally spring you effortlessly out of the bottom. 

The annual End Of The Open BBQ is this Sunday the 29th, 12:30pm!  Meat will be provided.  BYOB and a side if you like.  See you there!

Workout:

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.