The week is winding down. How ya all feelin’? If anyone has questions or concerns about the WLC please let us know. We will give you all the help and info you need to be successful! Remember we are in this as a team, you aren’t alone! A new shipment of fish oil will be here just in time to start. We have not decided on a location for the Challenge kick off which will be held on SATURDAY SEPTEMBER 15TH! We may have it at the box, but if the weather is nice a park would be fun. We will do all the weighing and measuring as well as the workout. This workout will not be the same as the Baseline. They have not released it yet but I know it involves Kettle Bells!

Run “The Loop”

One person works at a time except for the run that is done as a team. 100 of the burpees must be done somewhere along the loop.

The WLC is approaching fast! Remember you don’t have to be a Crossfitter to sign up. This is a perfect opportunity to get your friends, family, significant others to start making some changes. There will be a prize for the person who gets the most friends and family to sign up!!! GAME ON! registration closes September 14th!!  Rules for The Whole Life Challenge can be found here….https://www.wholelifechallenge.com/challenge_rules

It’s been a rough week so today’s workout will be short & sweet!

For Time:

10 Rounds of:

20M Sprint

Rest 1 Minute

Optional Skill work after workout

Strength
4×2 2 High Hang Snatch High Pulls + 1 Hang Squat Snatch, rest 60 seconds.
4×2 2 Hang Clean High Pull + 1 Hang Squat Clean, rest 60 seconds.

4×3 Flat-Footed Clean Pulls @ 110%, rest 75 seconds.

5 Rounds for time of:
3 Power Cleans 185#/120#
12 Burpees
15 Pullups

Then 5 Minute AMRAP of:
Strict Toes to Bar

 
Check out the missing sheetrock… Stray snatch??

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood/1.5 pood
30 Sit-ups
20 Pendlay Rows 95#/65#
3 Rope climb ascents

CrossFit Untamed was well represented at this years Hood To Coast Relay! It was the first time for a few of us, ( including myself) what a great experience! Kurt and I want to thank Our captains Karis & Kellie for organizing everything and making it happen. We also owe a huge thanks to Dexter and Miller 64 for being our sponsor! We also would like to thank Archie and Stacey for letting us borrow the van from their church, as well as Tim for getting the Van from his church. Thank you to all of our athletes who dedicated a weekend of sore legs, no sleep, and running to our team! Karis, Kellie, Rebecca, Crystal, Haley, Natalie, Tracy, Michael, Tim, & Dexter! ….. It was a lot of fun and I know I said once in a lifetime was good but I would definitely do it again! haha!!

I would like to take the time for a little personal testimony to how great CrossFit really is. I am not saying this because I am the owner and a coach I am speaking from the heart. As most of you know I was a sprinter, and the most distance we run is 400 meters. I have done some causal running, and of course done the running that comes up in CrossFit workouts but I am not one to go out and run for fun or for exercise.  I will do an occasional 5K race and before the H2C a 10K (6.2 miles) was the farthest I have ran at one time, and I only did it because it was a CrossFit.com workout!  During the H2C I felt strong and I was never tired or out of breath, my endurance was definitely up. I never stopped running, just kept putting one foot in front of the other. My legs were tired and sore but overall I felt strong. I owe that to CrossFit training. I did only a small amount of running ( maybe 10 miles total in the last month) in preparation for this event. I am not a runner but I had  a great time and would do this race again. I loved having our CrossFit team, there was a lot of support and we just kept thinking, it’s like a 3 round workout…except you have to sit in a van for hours before you run again haha! Thank you everyone on the team for your encouragement and thank you everyone else for all of your support! We have an awesome Untamed family!!!

                                                                                                                                                                                                                                    ~Brittney

In honor of all the runners and all the sore legs, we are doing mandatory mobility today!

Spend 5 minutes on the foam/pipe roller, 5 minutes on the pain ball, 5 minutes hip flossing/band stretching, & 5 minutes stretching (on box, couch stretch, etc…)

Then:

“KAREN”

For Time:

150 Wall Ball Shots