Games 2007

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P6 CrossFit – CrossFit

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Warm-up

1. Banded 5’s

2. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

2 rounds of:

10 hanging scap retraction

5 kip to swing

5 Single arm Dumbbell Shoulder to overhead (moderate)

4. Workout Prep

For 2007:

1 Set: (at workout pace)

Row 150m OR 150m Run

7 Pull-ups

3 Push-Jerks (at workout weight)

Games 2007 (Time)

15:00-32:00

For time:

• Row 1000 meters (OR Run 800m), then

Five rounds of:

• 25 Pull-ups

• 7 Push-Jerks (135/85 lbs)

SCALING

For time:

1,000-meter row

Then, 5 rounds of:

15 pull-ups

7 push jerks (115/80)

The SCALING aim is to use appropriate loading and have the pull ups done in no more than 3 sets.

Scaling option to finish near the target score:

TARGET SCORE

Target Time: 12-14 minutes

Time Cap: 17 minutes

STIMULUS and GOALS

This workout is a classic from the 2007 (and 2014) CrossFit Games. Rich finished in 4th with a time of 9:14.7.

The core couplet of the workout will fatigue our shoulders and test our ability to effectively utilize our hips for kipping our body and dipping/driving the bar.

WORKOUT STRATEGY & FLOW

Row: The row will fatigue us but is definitely just a “pay to play” and begin the core of the workout, so don’t go over 75-80% effort in it.

Pull ups: the volume of these will add up but we want you to keep bigger sets relative to your ability. Work to keep as efficient of a butterfly as you can maintain.

Push Jerks: This should be a light/moderate to moderate weight but one that we can keep all reps unbroken each round. It should not be over 65% of your 1RM Jerk.

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  16. Thanks for your write-up. One other thing is when you are selling your property by yourself, one of the issues you need to be aware of upfront is when to deal with home inspection reviews. As a FSBO owner, the key about successfully transferring your property along with saving money on real estate agent income is awareness. The more you recognize, the more stable your sales effort are going to be. One area exactly where this is particularly vital is assessments.

  17. I have realized that over the course of developing a relationship with real estate proprietors, you’ll be able to come to understand that, in each and every real estate financial transaction, a payment is paid. In the long run, FSBO sellers tend not to “save” the payment. Rather, they struggle to earn the commission simply by doing a strong agent’s occupation. In completing this task, they shell out their money plus time to perform, as best they will, the obligations of an broker. Those duties include revealing the home by marketing, delivering the home to prospective buyers, developing a sense of buyer urgency in order to trigger an offer, preparing home inspections, managing qualification check ups with the financial institution, supervising repairs, and assisting the closing of the deal.

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  21. I have viewed that sensible real estate agents everywhere you go are warming up to FSBO Promoting. They are noticing that it’s more than merely placing a poster in the front place. It’s really regarding building relationships with these sellers who at some time will become buyers. So, once you give your time and effort to serving these sellers go it alone — the “Law connected with Reciprocity” kicks in. Good blog post.

  22. Thanks for the new stuff you have uncovered in your short article. One thing I’d really like to touch upon is that FSBO associations are built over time. By bringing out yourself to the owners the first weekend their FSBO is actually announced, prior to the masses start off calling on Mon, you make a good interconnection. By sending them equipment, educational materials, free accounts, and forms, you become a strong ally. By using a personal affinity for them plus their circumstances, you produce a solid connection that, on most occasions, pays off if the owners decide to go with a real estate agent they know along with trust — preferably you actually.

  23. I have realized that over the course of constructing a relationship with real estate proprietors, you’ll be able to come to understand that, in most real estate transaction, a commission rate is paid. Eventually, FSBO sellers tend not to “save” the fee. Rather, they try to earn the commission by doing a strong agent’s task. In completing this task, they spend their money as well as time to complete, as best they might, the responsibilities of an broker. Those duties include displaying the home through marketing, offering the home to all buyers, developing a sense of buyer emergency in order to induce an offer, making arrangement for home inspections, dealing with qualification check ups with the bank, supervising maintenance, and facilitating the closing.

  24. I have really learned result-oriented things from a blog post. One more thing to I have observed is that usually, FSBO sellers are going to reject anyone. Remember, they can prefer not to use your services. But if you actually maintain a comfortable, professional partnership, offering help and being in contact for four to five weeks, you will usually be able to win a discussion. From there, a listing follows. Thanks a lot

  25. I’ve learned new things through your blog post. One more thing to I have recognized is that usually, FSBO sellers can reject you. Remember, they’d prefer not to ever use your solutions. But if an individual maintain a gentle, professional relationship, offering aid and being in contact for around four to five weeks, you will usually be capable of win a conversation. From there, a listing follows. Thank you

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