CrossFit NorthWest Tucson has two members with IRONMAN goals.  See their stories below.   Rob Lingo - "This year I'm racing IRONMAN Arizona and will raise funds for Smile Train to help give children around the world not only new smiles, but a second chance at life. Smile Train is an international children’s charity that provides free surgery to poor children suffering from cleft lip and cleft palate. Children born with cleft cannot eat or speak properly, aren't allowed to attend school or hold a job and face very difficult lives of shame and isolation, pain and heartache...Read More

MONDAY 072814
PREWOD:

Pistol Technique Review

1. Single Leg Hops

2. Lunge

3. Lunge with toe point

4. Lunge with Leg Lift

Now adding

5. Box Step Ups

 

Then 30 Pistols alternating legs.  (15 Each Leg)

If not RX, use one of the scales above (aside from 1) to complete 15 reps on each leg. You will have no more than 3 minutes to complete  the reps.  This is not for time but instead working on form so no issues if you do not finish.

METCON:
MONDAY 072814

For Time


1000m Row

then, 4 Rounds

7 Ring Dips

14 Chest to Bar Pull Ups

Time

SICFIT