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Logan hitting a Behind the neck Pw/Jerk+Split Jerk @ 210lb. His best jerk is 225lbs. Brandon hitting 205lb Pw/jerk+Split Jerk. Brandon’s best jerk is 225lb. 5 weeks to GO!!!

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NameTracktown CrossFit
OwnerJohn Jenkins
Websitetracktowncrossfit.com
Phone(541) 514-9980
Emailprofitnesstraining@comcast.net
Address771 Willamette St
Eugene, OR 97401

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CrossFit Old Town - CrossFit View Public Whiteboard Metcon (Time) 15 MU/30 Dips (every break run 200m) 4rds Run 400m 20 Box Jump 15 KB Swing 10 HSPU Cash Out 10 MU/20 Dips (every break is 200m run) https://crossfitoldtown.com/wednesday-84/

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Wednesday: 8.24.16 Crossfit WOD Warm up: 800m run Barbell 15 minutes, Clean Complex: 3 lift offs + 1 clean + 1 jerk Make 1 attempt at each of the following: Max set of pistols on your left leg. Max set of pistols on your right leg. Max set of left-arm KB snatches (touch-and-go). Max set of right-arm KB snatches (touch-and-go). For time: 100 burpees (cap @ 10)

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he Royals have lived in a strange otherworld for so long http://www.royalsfanaticsjersey.com/kendrys-morales-jersey-c-25.html, with so much joy and so many doubters proven wrong that the following sentence is both absolutely true and perhaps a bit jarring

They have virtually no chance at making the playoffs. Still.

This is true, even now, with eight straight wins and 11 of the last 12. This is true, even now, with a wild card deficit cut from 9 1/2 games to 3 1/2 . This is true, even now, with the starting rotation soaring and Alex Gordon hitting and Paulo Orlando making a sneaky case for team player of the year.

This is true, even now, for two main reasons

Math, and July.

The math is simple enough. Ninety wins is a good guess on what will be required for a wild card spot. To get there, the Royals would need to win 26 of their final 38 games. They have not won 26 of 38 this year, which is probably self evident, but even a year ago http://www.royalsfanaticsjersey.com/paulo-orlando-jersey-c-24.html, when they won more games than anyone in the league, they did not have a stretch of 26 12.

The Royals won 26 of 38 during their finishing kick of 2014, but actually, combined with what they’ve done in the last two weeks this would be a 37 13 finish. The Royals have not won 37 of 50 since 1980, when George Brett was batting .400. In the last five years, only the 2013 Dodgers and 2015 Blue Jays have been that good over 50 games.
Breaking down the American League Wild Card race


Which brings us to July. http://www.royalsfanaticsjersey.com/alex-gordon-jersey-c-23.html The Royals would not be in this situation if they did not do the baseball equivalent of turning an entire month’s worth of games into a flaming bag of human waste. The Royals won just seven games in July.

They had not won fewer in a month of at least 20 games since April 2012 — that was the year they were booed 16 minutes into the home opener, and did not win a home game until May.

They have not had a worse win percentage in a month .269 since August 2008 — that was the year general manager Dayton Moore sensed the team quitting on manager Trey Hillman, making a rare appearance in the clubhouse to call them out, sparking an 18 8 September finish that actually had people debating whether Kyle Davies could be a viable big league starting pitcher.

You probably noticed that the Royals’ win total and percentage were each worse in July than their May of 2013 http://www.royalsfanaticsjersey.com/jarrod-dyson-jersey-c-22.html, which was so bad the team fired the hitting coaches, replacing them with Pedro Grifol and George Brett to , in Moore’s words, “rescue us mentally.”
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The Phillies have learned some things this season.

They ve learned they have an improving, upper tier offensive catcher in Cameron Rupp.

They ve learned just how deadly Hector Neris splitter can be, and they ve learned that in him they have a legitimate late inning bullpen piece.

They ve learned Tommy Joseph can hit some homers at the highest level.

They ve learned Freddy Galvis is only getting better defensively at shortstop, and that Cesar Hernandez is getting better at the plate.

But they wanted to learn a lot more about their starting pitching staff than they have. For all the progress made in 2016, both on the 25 man roster and down on the farm, the Phillies are still in wait and see mode with their young arms. When the season ends and the Phils head into the winter, they ll face just as many rotation questions as last year, if not more.

Let s go one by one

Aaron Nola — Health, confidence, stuff
We ll start with Nola because he was the perceived No. 1 on this staff entering the season. Nola will face the most questions of any of the Phillies starting pitchers. He ended his season on about as low a note as possible, allowing 39 runs in his final 33 innings before going on the DL with a season ending elbow injury.

The final 171 hitters Nola faced this season hit .367 with a .965 OPS. Now he has an entire offseason to wonder whether that was some two month fluke we ll all look at with befuddlement years from now, or if it was a sign of the league s catching up to him. All Nola can do for the next few weeks is sit and think. That s not a great thing when you ve been hit around and your confidence is shaken.

Nola http://www.philliesfanaticsjersey.com/andrew-bailey-jersey-c-2.html, 23, was diagnosed with a strained ulnar collateral ligament and a sprain in his flexor pronator tendon. Both can be precursors to Tommy John surgery. There s no indication yet Nola will need that surgery, but it s a possibility any time a pitcher suffers an elbow injury. And Nola, with a right elbow that flares out during his whip like delivery, has long looked like a guy who might eventually pay the price.

Pitchers don t always need Tommy John surgery to correct elbow issues. Masahiro Tanaka has pitched through an elbow issue the last two seasons. Just like Tanaka, Nola recently received a PRP injection platelet rich plasma . Tanaka has adjusted his repertoire slightly since suffering the injury in 2014, and his opponents have hit 27 points higher the last two seasons than they did in 14 against his best pitch, the splitter.

Will Nola have to adjust his own repertoire? Keep in mind he had the highest curveball frequency of any starting pitcher in the National League this season, throwing that pitch 33.8 percent of the time. Wear and tear on the elbow could force him to throw fewer curves and that s his money pitch. In two years in the majors, Nola s opponents have hit .176 with 119 strikeouts against his curve. They ve hit .348 against his changeup, .305 vs. his sinker and .276 against his four seam fastball.

Phillies fans will be content simply if Nola is ready to go next spring training. But if he s healthy enough, he will still need to show he can be effective, and that s something Grapefruit League games won t teach us. We ll really have to wait until the end of next April, assuming Nola has a chance to make four or five starts in the first month of the 2017 regular season, to know which direction his career is headed.

Jerad Eickhoff — Upside
Nola faces the most questions; Eickhoff faces the fewest. Of all the Phillies young starting pitchers — majors and minors — Eickhoff has been the most solid, durable and consistent in 2016.

Phillies manager Pete Mackanin made note last week of Eickhoff s bulldog mentality. Apt way to describe it. The 25 year old has been a workhorse on a staff starved for them, pitching at least six innings in 16 of his 25 starts this year. He s 8 12 with a 3.91 ERA, 1.24 WHIP, 7.7 strikeouts per nine innings and 2.1 walks.

Eickhoff is on pace to pitch 194 innings this season. Even if he does so with an ERA of 4.00, there is value in that. Eickhoff could be a solid No. 4 starter long term, and that is only more valuable when the pitcher is making the minimum salary.

The question with Eickhoff is whether this is his ceiling or there is still room for improvement. He made genuine strides this season http://www.philliesfanaticsjersey.com/odubel-herrera-jersey-c-24.html with pitchability, learning to mix in sliders to enhance the effectiveness of his top pitch, the curveball. With Eickhoff, it will always come down to fastball command. When he has command of his fastball and one of the two breaking balls, it s going to be a decent night. When he has all three pitches, it s going to be a very good night for him.

If things keep progressing for Eickhoff, he could be a John Lackey type — 200 innings per year with a mid to high 3.00s ERA. In a way, Eickhoff is the opposite of the other young arms the Phillies have stockpiled, who have unquestionable upside but lack consistency.

Vince Velasquez — Durability, length, consistency, pitching IQ
When he s right, Velasquez has the best stuff in the Phillies rotation and some of the best stuff in the NL. He s proven that with a 16 strikeout game, three double digit K starts and seven outings with seven or more whiffs.

The main issue with Velasquez is that only twice in 22 starts with the Phillies has he recorded an out in the seventh. He s had nine starts where he didn t record an out in the sixth. The Phils need him to be able to go deeper into games and the only way that will happen is if he figures out a better plan of attack.

Eickhoff said last week that he s learned how to strategize against lineups this season, in terms of location, pitch selection and aggressiveness. With Velasquez, it seems a lot of the time like he just goes out and throws. That doesn t mean he s throwing all fastballs, but he s not changing eye levels, keeping hitters off balance or altering swing planes enough.

The raw talent with Velasquez is there, no question. He has a mid 90s fastball that can hit 97 mph to go along with a curveball that can be devastating. But he needs to take a big step forward next season. Right now, he s just a pitcher who shows flashes of brilliance. The upside is there for him to be a No. 2 starter.

The Phillies will give Velasquez many more chances to prove he belongs in the rotation. Even if he doesn t, he has the look and stuff of a guy who could be a very good closer. Maybe that fastball reaches 99 mph if he s throwing several hundred fewer pitches per year.

Zach Eflin — Health http://www.philliesfanaticsjersey.com/elvis-araujo-jersey-c-1.html, swinging strikes
Eflin , like Nola, is out for the season. Eflin has a foot fracture and a chronic condition in both knees he s dealt with since he was 11 years old. Eflin had surgery on his right knee last week and could have surgery on his left knee before the offseason ends.

The first and most pressing question with Eflin is whether or how long he can keep pitching. You don t often hear about a pitcher having two bad knees, especially by age 22. Pitching can add wear and tear to the knees. If you re a right hander, your right knee is feeling the brunt of the weight because it s your lift off leg. The left knee is the one you re coming down on each time you finish a pitch.

Beyond health, Eflin showed at times this season why many considered him a back end starter despite his impressive Triple A numbers. Despite having a fastball that can hit 94 95 mph, Eflin doesn t miss many bats. There are times he doesn t miss any bats. Having the ability to induce groundballs like Eflin does is important, but at times in the majors you just need a swing and miss. If you look back to his last start at Dodger Stadium, Eflin couldn t throw a single fastball by a Dodgers hitter in the first inning and the result was a long, ugly opening frame filled with deep counts and solid contact.

Eflin also had several terrific starts in the majors as a rookie. He pitched two complete games, one a shutout. When a pitch to contact guy with solid control is humming and/or facing a scuffling lineup, that can happen.

Jake Thompson — Stuff, control
Through three starts, Thompson hasn t looked like a big league pitcher. It s still early. He s 22.

We re working off what we ve seen at the major league level so far, though. And so far, Thompson has evaded contact , fallen behind in counts constantly when pitching out of the stretch, and not shown enough bite on his sinker or slider to get out of precarious positions.

Thompson would seem to have more talent and stuff than Eflin. But Thompson will need to use these final five or six weeks of the season to show that he can work ahead of hitters and challenge them when need be.

Thompson went from having http://www.philliesfanaticsjersey.com/david-lough-jersey-c-25.html a 1.21 ERA over his final 11 starts at Triple A to allowing 14 runs in his first 14 innings in the majors. It s an example of how once you reach a certain point, there is little left that can be proven in the minors.

Mark Appel — Health, stuff
It was not a good first year in the Phillies farm system for Appel, the first overall pick in the 2013 MLB draft. He made eight starts, put 61 men on base in 38⅓ innings, saw his fastball velocity dip and eventually had season ending right elbow surgery.

Appel is going to turn 26 next July. The clock is ticking. He hasn t yet shown much in the minors that would make you confident he could get outs in the majors. If he wasn t the first overall pick so recently, he wouldn t have so many chances to prove it. But he was, and he will have another one with the Phils in 2017.

Adam Morgan — 4A
Morgan had a good start his last time out, allowing one run over six innings to the Cardinals. But he s allowed 100 hits and 17 home runs in 75⅓ innings this season. He has a 6.21 ERA, and both lefties and righties have hit over .300 against him.

And yet when Morgan faced Triple A hitters this season, he dominated. He went 6 1 with a 3.04 ERA with Lehigh Valley, striking out 52 and walking just 10 in 50⅓ innings.

There are 4A players all over the league — guys with enough skill to succeed at the minors highest level but not enough to thrive in the majors. Based on Morgan s repertoire, this just might be who he is. It s not the worst thing in the world. Plenty of pitchers make careers out of being a spot starter who otherwise serves as organizational depth.

Jeremy Hellickson — Contract status
Hellickson has rebuilt his free agent value by having his best season since 2011, when he won AL Rookie of the Year. In 25 starts with the Phillies, he s 10 7 with a 3.60 ERA, and he s posted the best strikeout 7.6 per nine and walk rates 1.98 of his career.

At this point, the Phillies wouldn t mind having Hellickson back next season. He turns 30 in April, so he s not ancient. And he could continue to provide innings, stability and an ear for the Phils younger, more inexperienced arms.

The Phillies will almost certainly extend Hellickson a qualifying offer this offseason. If he accepts it, the Phillies would pay him approximately 17 million on a one year deal. If he declines it and signs elsewhere, the Phils would pick up a high draft pick in between Rounds 1 and 2 next June.
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CHICAGO — Khris Davis’ immense power is one of the few consistent highlights of the A’s season, and Sunday at U.S. Cellular field http://www.athleticsfanaticsjersey.com/khris-davis-jersey-c-23.html, he crushed another homer.

That’s 32 for Davis, the most for Oakland since Josh Reddick blasted the same total in 2012. And rookie second baseman Chad Pinder recorded his first big league hit in the seventh. Otherwise, the team’s 4 2 loss was another forgettable entry in the 2016 ledger http://www.athleticsfanaticsjersey.com/rich-hill-jersey-c-7.html , and the road trip as a whole was a stinker.

“It sucks,” A’s manager Bob Melvin said. “A bad trip, 1 5 is no good.”

Only a two hit shutout gem by Kendall Graveman on Friday interrupted the tedium at Texas and Chicago. Oakland is dismal on the road, dropping 10 of the past 12 away from home, and the team is 25 36 on the road overall. The A’s return home for three games against Cleveland this week, then head right back out for series at St. Louis and Houston.

Davis hit a two run shot in the fourth off Jose Quintana, and with five weeks left in the season, he has a shot at 40 homers. The last A’s player to reach that mark was Jason Giambi, who hit 43 in 2000.

“It’s another one of those balls you just don’t see right handers hit http://www.athleticsfanaticsjersey.com/billy-burns-jersey-c-21.html,” Melvin said of Davis’ shot to right center. “You could even see the other side looking at it saying, ‘Wow, you sure that wasn’t a lefty?’ That’s his sweet spot out there, to right center field.”

Zach Neal started for Oakland, and his day might have gone much more smoothly had the defense turned a double play behind him in the first. The first two batters reached base, but Neal got Melky Cabrera to bounce into a force at the plate, then Jose Abreu hit a bouncer to short that was tailor made to get two, but Pinder bounced his throw to first and Yonder Alonso couldn’t dig it out to get Abreu.

“Just a low throw, obviously I’ve got to get it up to him; that’s on me,” Pinder said. “Just got to be better and more accurate with that throw.”

“That’s a play we probably usually make,” Melvin said. “It wasn’t an awful throw but it was one of those little tweeners, and Yonder, who is as good as you get at picking those balls, it just ended up not in his glove. Obviously, it affected the outcome of the game.”

The next batter, Justin Morneau http://www.athleticsfanaticsjersey.com/coco-crisp-jersey-c-22.html, hit an RBI double, then Todd Frazier added a two run single. Abreu tacked on a leadoff homer in the fourth.

Neal worked 42/3 innings and allowed eight hits and the four runs, didn’t walk a batter and struck out two. Over his past three outings, Neal has allowed 11 runs, but again — Sunday gets an asterisk. He did his job in the first inning.

“I can’t control that,” said Neal. “My job is just to get a groundball, and I did. Some days it’s turned and some days it’s not; that’s just how it is sometimes.”
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Monday 8/22/16 & Tuesday 8/23/16 Tuesday: 1. Conditioning With a running clock: at the 0:00 AMRAP 5 minute 15 Cal Assault Bike 10 TTB at the 10:00 AMRAP 5 minute 10 Cal Assault Bike 15 KBS, 55/35 at the 20:00 AMRAP 5 15 Cal Row 10 Thrusters, 95/65 2. 50 Strict L-Pull ups for time a.) strict for as long as possible, then Kipping, 30 Second L-Sit every 10 Reps b.) 50 ring Rows, with 30 second L-Sit every 10 Reps Monday 1. Hang Squat Clean: 1RM 2. Front Squat: 2RM 3. Back Squat: 4x6 4. 5 Rounds for Time: Each Round must be Unbroken (no dropping DB's) Rest as needed between rounds. 10 DB Push Press 55/35 10 DB Reverse Lunge 55/35 10 DB Deadlifts 55/35

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Big shout out to Sarah from @barbellsforboobs for visiting with us this evening and throwing down. Big shout out to all of you for showing up in force all afternoon and showing her what makes Raleigh CrossFit's community so great. If you missed saying hello today, hit up 6am bright and early to say hello! #MakeRaleighStronger

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8/23/2016 WOD: Power Clean 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. Then: Each for time: Run: 3x 800 m Rest 2 mins between efforts.

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The D.I.G. Raleigh Challenge is a 6-week challenge that encourages community collaboration by featuring premier fitness, nutrition, health, and lifestyle partners offering a focused local experience in the Raleigh community, and Raleigh CrossFit is a proud Fitness Partner! Join us for the D.I.G. Wellness Kickoff Party @ North Hills Saturday, August 27th at 12:00 pm. Enroll and find more information at the link below.

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RISE AND GRIND. Morning Crew getting it done @ 5am WOOTWOOT

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We'd like you to meet Kenny (the great looking guy in the top pic). Kenny started training with us over 3 months ago. He came to us with a handful of shoulder issues, knee problems and just being inactive for a handful of years. We started working on the shoulders, getting them more mobile and stable, and throwing in pieces of aerobic conditioning. As things got stronger and more stable, the aerobic work got longer and everything we threw at him, he took, chewed and spit it back out. This man works hard. But also is a pretty darn successful business owner. He own/runs Kenny's Components which is one of (if not the) leading supplier and manufacturer of carbon fiber parts. He also built the car pictured which is the fastest landspeed vehicle in the world at 442mph. Crossfit may not be for everyone, but fitness is. We use aspects of Crossfit to train great people like Kenny. Our hats off to you Kenny, you truly are a pretty awesome dude.

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Read up on the next training cycle!

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Open gym from 11-1pm today if your trying to get your fitness on.

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Sunday August 21, 2016 WOD: "The Hopper" Accessory Work: Choose a weakness 10min of dedicated skill work w/ coach

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After your Sunday squats, get a head start on your recovery! Yoga at 14th Street -- Sundays at 3pm. No cost for members. All levels welcome. Come out and join us on the mat!

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Sunday, August 21, 2016: Quote of the day: "Step out of the crowd of average people. Enter that games and change the values on the scoreboard." ---Israelmore Ayivor Rest today.

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"Luke" done.... great job guys!

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IM Lexington crew hitting some aerobic repeats to start the weekend off on the right foot! #CFIM #IMstrong #lexingtonsc #crossfit

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Friday 8.19.16 For Time 30 DU 21 Wall Ball, 20/14 30 DU 15 Wall Ball 30 DU 9 Wall Ball 800m Run (Froude) 30 Situp 9 SDHP, 95/65 30 Situp 15 SDHP 30 Situp 21 SDHP 1000m Row ________________________ Post WOD Stretch 10 Jefferson Curls, bar 2:00 Couch Stretch L 2:00 Couch Stretch R 2:00 Pigeon Stretch L 2:00 Pigeon Stretch R 2:00 Straight Leg Calf Stretch L 2:00 Straight Leg Calf Stretch R Roll area(s) of choice

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Friday 19 August

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