Friday and What's going down at the Box on Saturday

sometimes you just need to look at a picture of a dog.

 

Warm-up: 

20 push-ups

20 sit-ups

20 OH Squats

20 pass Thru's

50 x jump rope (singles)

Power Clean warm-up sets -- 2-4 depending on how you feel and how quickly you warm-up

 

WOD: Strength:

Power Cleans

5x3 @ 75% -- sets across, no increase in weight during the sets -- 60-90 seconds rest

 

METCON: 

4 rounds for time

5 renegade rows 

15 sit-ups (abmat)

 

choose your weight wisely for the renegade rows, use db's or kb's.

 

SATURDAY AT THE BOX: 

it's October so a couple new things are starting. 

1: the mobility class is starting tomorrow at 9:30am, this will run 30 minutes roughly and tomorrow we will focus a bit on the posterior chain and shoulders

2: FREE CLASS/WOD: still on at 10am - will be a group or partner WOD, don't be late. seriously, don't be late. 

3: Olympic Lifting Class starts tomorrow following the Free Group WOD. Probably around 11:15 and will run about 45-60 minutes. if you have lifting shoes bring them, you will need them. talk to Jerrod when you get there, he'll fill you in on what's going down with this class. 

4: October has started so that means we have a new monthly challenge. 

you have 30 days to get it down. or, you have 30 days to get it done. make sure you tell one of the coaches you want to do the challenge when you come in so we can make it happen. you have until the 30th of October to complete this.

this is the CHALLENGE: we've taken a cue from the CrossFit Games:

HELEN:

3 rounds for time:

400m run

21 KB Swings @ 53/35

12 Pull-ups

IMMEDIATELY FOLLOWING HELEN:

you have 3 minutes to get a MAX effort for SHOULDER TO OVERHEAD. you will get 3 attempts at a max lift.

How this is Scored:  your place for HELEN plus your place for the MAX OH LIFT is your score. for example: if you have the 5th fastest Helen time and the 8th best lift your score is 13. Lowest score wins. 

 

CONGRATULATIONS TO ASHLEY AND JOE E. for winning the September Challenge. 

 

 

Comments

[Sprague]

what a crappy week for me
so today i did form abck squats, high rack, and power cleans

back squat
5x5 @ 205 was interesting doing them correctly as my quads hated them.

power cleans
5x3 @ 165
not bad. was kinda suckin wind after.