Ya wanna go to the 9AM pool WOD and GOURMET breakfast at Dano’s house? RSVP NOW! And check out yesterday’s blog for LOTS of info! I ain’t typing all that again!

Thursday AM/ Friday PM WOD
Strength
Sumo deadlift – 5/5/5/3/3

METCON
“Karen”
150 wall balls for time
(Yea, I know it sucks. But get some!)

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OK. Here’s the plans for Saturday (so far): Pool WOD at Morning Mist Community Pool at 9AM. Breakfast immediately following pool WOD at Dan and Laura’s (you gotta show up to get the address!). Be prepared to chip in for food cost, they’ve already got the menu planned out! Let Dan and I know ASAP if you plan on attending. Saturday night we meet at Rick and Kely’s house for dinner and drinks. See sign up sheet at gym to see what you can bring. Rumor is we’re having brisket! Delish!

HITCF travels exceptionally well to events. 10 took on Super Spartan. 20 to the O Run. 10 to the beach WOD. Got some more events I think we’d have fun at. July 16th is a local one at CF Reaction called Strongman’s Revenge. Its a CF total and cost is only $15. I’m in. August 20th is Survival of the Fittest put on by The Garage Games. Check it out at garagegames.crossfitgarage.com/survival-of-the-fittest. Sounds like a blast. Finally CF Integrity has Integrity Revenge Sept 24-25 down in Charleston. Rumor has it one of the WODs is on the deck of the USS Yorktown. Who’s in? I say ROAD TRIP for the last 2 and a strong showing at CF Rxn. Who’s with me?!?!

Wednesday / Thursday WOD
Push Jerk – 5/5/3/3/3

METCON
3 rounds
10 turkish getups right (as heavy as possible)
25 L pullups
10 turkish getups left
25 med ball slams

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Dan and Laura S. have invited all HITCFers to WOD in their community pool again then eat a hearty, paleo friendly breakfast at their house this Saturday! Dan was the mastermind behind the last pool WOD and he promises more of the same. It’ll be at 9AM at Morning Mist Community Pool, same as last time. Come join us but PLEASE RSVP to either Dan or I so we can make sure we have enough vittles. Donations for food gladly accepted!

Tuesday’s WOD
Back Squat 5/5/5

METCON
AMRAP 8
3- Snatches (135/75)
6- Burpees

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Saturday, 9 hardcore HITCF’ers and I traveled down to Winnsboro, SC to take on the 8+ mile Super Spartan. What a BLAST! If you’ve never traveled with the HITCF crew, you don’t know how much fun and comraderie there is when we go! We met at 6:30, piled into cars to carpool, got there with plenty of time to streatch and warm up, ran the race then hung out to enjoy the live band and free beer and BBQ that was provided. It just doesn’t get much better than that! Oh wait, it DOES! Later that night we took over a local Mexican resturant with our families and more HITCF’ers to party, celebrate Hart’s Bday and just enjoy being with one another! NOW it just doesn’t get any better than a day like that!

I’m starting a “pure strength” cycle for myself and a couple others. Regular programming will continue for everyone else, but if you’d like to try a little strength training without METCONs, let me know! I’ll include you in!
Monday’s WOD
Bench Press 5×5
METCON
20 HSPU
20 T2B
Run 800M (small loop)
15 HSPU
15 T2B
Run 400M (to speed limit sign and back)
10 HSPU
10 T2B
Run 200M (to stop sign and back)

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First of all, HIT CrossFit wants to wish Hart Ray a very happy 21st Birthday!  Now you can order your own beer and not have to sneak sips out of ours or get your “free” one from one of our favorite places.  Hope you enjoyed your night out with the guys from the box.  We look forward to continuing the celebration this weekend.

One of our friends sent us this link:

http://rehobothcrossfit.com/2010/08/19/globo-gym-vs-crossfit-gym/

It is HILARIOUS!  You have got to read it.  Thanks for sharing!

Spartan Race is this Saturday and I finally broke down and watched the video.  Now I am scared.  There is fire and fire burns and it hurts.  There will be ten of us participating and our start time is 10:30.  Will post pics and comments.

Strength:

Backsquats

5/5/3/3/1

(fyi…the “/ ” means that you go up in weight)

MetCon:

EMOM for 10 minutes

7 burpees

3-2-1-Go

(written by Lok-yi)

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