"The Chief"

3 minute AMRAP of:

3 power cleans (guys 135# / girls 95#)

6 pushups

9 air squats

5 ROUNDS

1 minute rest between each round. 

Also, the Progressive Paleo Challenge begins today! When you show up to your class I'll give you all the details. 

"Nancy"

5 rounds for time:

400m run
15 overhead squats (guys 95# / girls 65#)

Another great benchmark workout. Remember, the overhead squat is a test of getting your body into an efficient position. It takes a strong midline or "core" to keep the bar on a good path and prevent dumping it forward (or backwards). Use a weight that you can keep in a good locked out overhead position AND still get your squat depth.

From left to right: the good, the bad, and the ugly.
Notice the bar path. Good=directly over the middle of the foot.

The Goat

12 min AMRAP:

30 wall ball shots

30 pullups

30 bench press (135/95#)

30 double unders

Max rep Goat movement

After completing the chipper, use the remaining time of your 12 minutes to complete as many reps as possible of the goat of your choice. Your goat is your weakness. Your least favorite or least efficient movement which, if you were better at it, would make you a better athlete. Pushups? Ring dips? Front squats? Running? 

Gradual

15 minute AMRAP:

200m run

1 dead lift (250/150#)

200m run

3 dead lifts

200m run

5 dead lifts

200m run

7 dead lifts

Etc., etc. 

Barbells for Boobs

Why: Barbells for Boobs is a fundraising organization which we are partnering with who's mission is to save lives through the early detection of breast cancer, regardless of one's age, gender, or ability to pay.

When: Saturday, October 5th 2013 from 8am - 12pm

Where: Pampa Regional Medical Center - 2013 Health Fair

What: Several of our athletes will be performing the CrossFit workout "Grace", which is 30 clean & jerks for time. Others will be performing "30 Burpees for Boobs". We are doing this to help raise awareness for this great cause and to rasie money for the charity.

How: There are 3 ways you can help us save lives:
1) Join our team! Go to barbellsforboobs.org and sign up under the CrossFit Pampa team and begin raising donations. It will let you create your own fundraising page that you can send to friends and family who would like to donate.
2) Show up! Come out on Saturday, Oct 5th between 8am and noon and workout or just cheer on those who do.
3) Donate! Support one our athletes who are working to save lives. Donate online to an athletes page or make checks out to Barbells for Boobs.

CrossFit Pampa's team goal is $2,500! Every penny counts.

Endure

4 rounds for time:

100ft. of:
power snatch
2 overhead walking lunges
snatch balance
2 overhead walking lunges

300m row

Sumo Cindy

20 minute AMRAP:

5 sumo deadlift high pulls (95/65#)

10 push-ups

15 air squats

Rep determining Row

For time:

250m row

*air squats

*toes-to-bar

*box jumps (guys 24" / girls 20")

max rep pull-ups

*exact number of reps determined by how many seconds it takes you to complete the 250m row. So if you take 1 minute to row, you would complete 60 air squats, 60 T2B, and 60 box jumps before performing one set of max rep pullups and your time stops. 

4 mini HIIT's

For time:

20 hang power cleans (guys 135/ girls 95#)

20 burpees

Rest 1 minute

200m run

50m sled drive (guys +90/ girls +50#)

Rest 1 minute

500m row

20 shoulder-to-overhead (135/95#)

Rest 1 minute

20 kettlebell swings (53/35#)

20 goblet squats

Record total time including rest. 

CrossFit explained

YOGA Sunday

8pm Yoga tonight free at CrossFit Pampa. Public always welcome. 

Endurance - skill sprints

6 flying 20's

6 40 yard sprints

All on the minute. 

200m sandbag sprint

Jumpy

For time:

50 kettlebell swing "buy-in" 

6 front squats (guys 115/ girls 80#)

20 double unders

5 front squats

20 double unders

4 front squats

20 double unders

3 front squats

20 double unders

2 front squats

20 double unders

1 front squat

20 double unders

Competition Weekend

This Saturday, several athletes from CrossFit Pampa will be competing in a day-long competition at Ravage CrossFit in Amarillo. John Braddock and Josh Throckmorton will throw down individually in the men's elite division while Josh Seabourn takes on the always competitive scaled men's group. Team Steen will anchor the mixed RX team division and 3 masters competitor friends and family are traveling from Wichita Falls to represent. With currently 87 total competitors, it looks to be a great event. Come out and support your fellow CFP family this Saturday as spectators get in FREE.

When: Saturday, 14 Sept

8:30am - Finish

Where: Ravage CrossFit in Amarillo, TX (google it)

Come out, have fun, cheer, compete, and then we'll all go eat together!

And.... YOGA is a go tonight! 7pm FREE to the public.
 

EMOM and stuff

In 15 minutes, find your 1RM snatch

Rest

EMOM 12: (every minute on the minute for 12 minutes)

5 pull-ups

8 hand-release push-ups

For RX+:

5 chest-to-bar pull-ups

4 handstand push-ups

Anaerobic Sandwich

For time:

800m run
20 power cleans (guys 135# / girls 95#)
15 over-the-bar burpees
10 power cleans
5 over-the-bar burpees
800m run

Lindsey

If you haven't seen this already, you need to check this out. This is Lindsey before and after an amazing ongoing body compositon transformation. Lindsey came to CFP this summer already having lost a bunch of weight. But if you know Lindsey you will understand that "a bunch" wasn't enough. This girl attacks each workout like it's her last. She was fortunate to have great workout partners who could push her each day and help her work her weaknesses. We will miss Lindsey as she is back at WT and we can't wait to see what performance gains she has made when we see her again during the Christmas break! Keep it up Lindsey!

"Griff"

For time:

800m run

400m backward run

800m run 

400m backward run

And good luck tonight to the Fighting Harvesters as they play their first home game tonight. 

Number 2

We are back to our normal schedule and programming. Let's get to work and get better today. 

Complete as many rounds as possible in 7 minutes of:

7 pull-ups

7 hand release push-ups

70m sprint with a bumper plate 45/25#

Rest 3 minutes

7 minute AMRAP:

7 kettlebell swings

7 grasshoppers

70m sprint with a bumper plate 45/25#

Wreck

For time:

500m row

15 thrusters (135/95#)

-Rest 3 minutes-

30 thrusters (95/65#)

500m row

-Rest 3 minutes-

15 thrusters (75/53#)

500m row

15 thrusters (75/53#)

Labor Day

I hope everyone has a great Labor Day!

"Nicole"

20 minute AMRAP 

400m run

Max rep pullups 

So... Run a 400 then perform as many pullups in one set as possible. Once you come off the bar, you must run 400m again before performing your next set of pullups. Record # of rounds and total number of pullups. If you are at home or on the road with family, you can substitute push-ups for pullups.