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WOD – Tuesday, August 8, 2017

By dennis | In Classes | on August 7, 2017



Did you miss the newsletter that was sent out on Monday morning? Check it out here and remember to hit “Subscribe” at the top left if you aren’t on the list.

Adaptive Nutrition Seminar & Challenge

Are you having difficulty reaching your body composition/weight goals? We are partnering with Adaptive Nutrition to provide the education and support system to ensure your actions match your goals.

The 6-week Adaptive Nutrition program kicks off with a 2.5-hour seminar on Sunday, August 27th. The program offers three tracks: weight (body fat) loss, weight (muscle) gain, and performance. We will provide a video of the seminar in case you’re unavailable on the 27th.

Participation costs $75/person and you can at https://adaptivenutrition.us/vintage-crossfit.

Adaptive Nutrition will have weekly contact via email with participants leading them through the process of habit building and highlighting progress.

Participants have unlimited email access to our coaching staff to address individual needs and situations
The meal planning app will customize each member’s meal plan to their individual biometrics and energy needs accommodating for training duration and timing.

The app also gives us a feedback tool to determine who’s seeing progress and who needs more contact.

Typical results for an athlete looking to lean out are a loss of 5-8% of body weight while preserving lean muscle mass, strength, and improving metcon performance


2018 Assessment Period – Day 2


25/20 Cal Row
20 Dumbbell Snatch
15 Toes to Bar/Hanging Knee Raise
10 Burpees over Rower


3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets

Compare to “Gwen” last Thursday, 8/3/2017


Muscle Ups
Squat Snatch 135/95lbs

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx’d movements
Competitor: Rx

Time cap is 8:00. Start by scaling the weight and the amount of muscle ups before changing the movements.

Competitors Extra

AMRAP 5 Minutes
Max Sets of 3 Strict HSPU

Score is number of Unbroken sets of 3 completed


50 Single Unders
10 Single Arm Dumbbell Push Press, per side
10 Squats with Dumbbell
10 GHD Sit Ups/Med Ball Sit Ups

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