Sunday, July 27, 2014

Monday 7/28/14

Workout 7/28/14:
A. Overhead squat 1-1-1-1-1

B. 3 rounds:
5 reps of barbell complex: Power clean - front squat - push press - back squat - push press
20 double unders

Thursday, July 24, 2014


The final day of competition proved to be an exciting one for Al. He began the day with an 11th place finish in the down and back chipper event and then closed out the competition with a 2nd place finish in a workout consisting of a 100 meter sprint, burpee muscle ups, and snatches. This was enough to place him in the top 10 with an overall finish of 7th! It was a long, tough road for Al beginning in February with the Open, then on to the Masters Regionals, and finally three days of grueling events at the Games. But now, our Al "Lil Spartan" Duarte is the 7th FITTEST 50 YEAR OLD ON THE PLANET! Congratulations Al, we are all super proud of you!


There will be no 5:45 am class tomorrow. 
Regular schedule will resume on Monday.

Workout for 7/25/14: 
A. Clean & Jerk 1RM
*work up to your heaviest single of the day

B. In honor of Al we will do a modified version of one of the workouts that he WON at the CrossFit Games:

"Lil Spartan"
1000 meter row
5 rounds:
7 pull-ups
7 push-jerks (115/65)

*If there are more people than there are rowers available, stagger your starts.

Wednesday, July 23, 2014

Al Update


Day 2 saw some exciting moments and tough workouts for Al at the CrossFit Games Masters Competition. He started the day by winning the row/pull-up/push jerk workout! That is is second first place finish of the competition, which is an impressive feat in itself! The medball clean/burpee workout was a bit more of a challenge for Al, and he finished the day in 11th place. Tomorrow he will face a chipper workout consisting of wall balls, toes-to-bars, box jumps, and ring dips and a final workout that is yet to be announced. Let's keep sending him the positive vibes and cheer him on to the finish!

Schedule Reminder:
There will be no open gym at lunch today. Open gym will run from 5:30 to 6:30 pm only.

Tuesday, July 22, 2014

Al's Games Update


It was an exciting day for Al as he competed in the CrossFit Games Masters Competition. The highlights include Al setting a 50 lb deadlift PR at 425 lbs and winning the handstand walk! He currently stands in 12th place and has another big day ahead of him with 2 tough workouts scheduled. The first is a 1000 meter row followed by 5 rounds of 20 pull-ups and 7 push jerks at 125 lbs. The second is a medball clean/burpee couplet where he will perform 21-15-9 reps of 70 lb ball over-the-shoulder medball cleans and burpees. Once again we can all watch the competition and cheer him on via live feed at GO LIL' SPARTAN!!!


Please note the changes to today's schedule

Workout for 7/23/14:

In 2:30:
Run 200 meters
10 thrusters
Max burpees in remaining time

Rest 2:30 between rounds. Repeat for a total of 4 rounds.
Score is total number of burpees completed.

Al's First Event - Deadlift Ladder

Al kicks it off with a 425lb. Deadlift PR!!!

Kats, Barbara, Lori and Kolbi are front and center cheering Al on!