6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

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Lite Programming August 8th & 10th

Tuesday

00:00 – 10:00

2 burpees

4 wall balls

24 jumping jacks

10:00 – 20:00

6 gator taps

12 cycle crunches

18 penguins

20:00 – 40:00

100 russian kb swings

*every minute complete 5 pushups

then

100 goblet squats

*every minute complete 10 flutter kicks

Thursday

00:00 – 10:00

Max distance run

10:00 – 20:00

:30 iron cross hold

20 situps

10 leg lifts

20:00 – 40:00

4 burpee box jumps

8 wall balls

24 pushups

Programming August 8th

Running Clock

@00:00

3 rounds

400m run

5 strict pullups

10 burpees

@20:00

12 min EMOM

2 squat cleans 225/185

@40:00

8 min amrap

5 deadlifts 225/185

30 double unders

Programming August 7th

Skill/Strength

Back Squats

10 minutes E2MOM

5 reps @ 70-80% of 1RM

WOD

12 minute AMRAP

2 bear complex 135/95

4 toes to bar

Team Muhlbeier @ The Games

What an amazing accomplishment! How do you even begin to recap such an achievement?? Lets take a look at the numbers for just a moment:

Year started CrossFit: 2012

# times @ Masters Qualifier: 4

# times qualified for the CrossFit Games: 1

Results during 1st Games Appearance:

Event 1: 16th

Event 2: 9th

Event 3: 12T

Event 4: 8th

Event 5: 2nd

Event 6: 11th

Event 7: 7th

Final: 9th

During his years of training Tom has shown dedication to craft, consistency in training, giving back to the community through coaching and volunteering, all the while running and maintaining a business and participating in charitable functions. All of this and STILL qualified for what most of us consider a once in a lifetime shot at the big stage!

I can remember first training with Tom back in the day at LifeQuest Fitness where he quickly earned the nickname “Sapphire” for his hilarious dance routine he would do to make others laugh. He knew how to make others a little more comfortable while they were obviously otherwise. As always, though, when it came to training, he always dialed in with a focus that is to be envied. I have had several people approach me over the past few years and especially recently and say things such as, “Hey great job with Tom and his making the Games.” or “What did you guys do to get this point?” I am here to tell you that Tom did this himself with a support system around him that worked for him. I didn’t train Tom. Sure, if I saw something that I thought needed brought to his attention, I would offer my advice and as always Tom would look at it objectively. Tom surrounded himself with other like minded individuals that he knew would support and push him, dedicated himself to a track of programming, sought out advice from peers, and never relented. THAT, I believe, is the secret to his success.

We should celebrate such focus and consistency as it is those attributes which can provide any of us success at any level. Thank you Tom for the example, thank you for your time and willingness over the years to make our community what it is, and congratulations on an achievement that placed you on a stage that allowed you to inspire millions of others. Cheers my friend, I can only imagine what your next trick will be!

Educate. Train. Evolve.

Shane

 

Team WOD August 5th

Teams of 2

25 min amrap

10 russian kb swings 53/35

20 air squats

run 100m

  • partner 1 completes full round, then partner 2 does.

Programming August 4th

Skill/Strength
Front Squat
establish 1 rep max front squat

WOD
4 minute amrap
2 clean & jerks 185/125
4 pullups
rest 2 minutes
4 minute amrap
3 rope climbs
6 back squats 185/125

Restore Yoga Tonight @ 6PM

REMINDER ATCF!!!

Restore Yoga is tonight at 6pm with Ally here at the Box!! Everyone has been asking me for a while now when is yoga coming back to ATCF and now here it is!!!

See you tonight and I know you will enjoy what Abby has in store for you!!!!

Educate. Train. Evolve.

Shane

Programming August 3rd

Skill/Strength

prep for conditioning

WOD

8 rounds

200m sprint

rest 1 min between runs

Programming August 2nd

Skill/Strength
Deadlift
establish 1 rep max

WOD
14 min amrap
6 pistols (alternating)
6 power snatches 95/65
12 box jumps 24/20