Off day tomorrow but as usual...we'll be there from 8 to 10.
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Don't forget about the Christmas Party tomorrow night...7 PM at Crispino's...and if you wish to participate...we will do "Dirty Santa" (10$ gift limit...be creative.) ------------ HERO WOD: "Abbate" (first posted on the CrossFit mainsite on 03/26/2011.) Cutoff time of 40:00. (When this was first posted, two years ago it took me 32 minutes using 135#'s. Do not be afraid to scale the C&J. The runs...you can do. If you really need to though...we'll scale the runs to 800/400/800. ) Run 1 Mile 21 Clean and Jerks 155/105 Run 800 Meters 21 Clean and Jerks 155/105 Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. This will be the last week of the Mon, Tues...off Wed...on Thurs, Fri and Sat schedule. We'll go back to Mon, Tues, Wed off Thurs...on Fri and Sat next week.
-------------- Warmup: 500 M Row or Line/agility drills, Mashing/mobility 3 warmup sets before getting heavy... ---------- Strength: 3 rep Max Deadlift* *If you're feeling exceptional today and want to go for a 1 rep max...go ahead. But we are scheduled to do actual 1 rep maxes next week. --------- WOD: 3 Rounds for time - 15 min Cap Row 500 Meters 10 Burpee over Erg (rower) Warmup: Line/Agility Drills, many of you will need no small amount of mashing/mobility after yesterday...
BRING LONG SOCKS FOR THE ROPE CLIMBS -------- Strength: Power Snatch from floor + Hang Full Snatch rest 2 - 3 mins between efforts - Heavish not maximal --------------------- WOD: 8 Minute AMRAP of: Row 200 Meters 1 Rope Climb rest 2 minutes then 8 Minute AMRAP of: 12 Vertical KB Swings 53/35 8 Chest 2 Bar Pull Ups Warmup: 500 M Row, any Mobility you need and Squat Prep for Wall balls 3 Rounds NFT: 10 pullups 25 ab movements (your choice) WOD: 100 Meter Prowler Push 90/50* then 150 Wall Balls 20/14 then 400 Meter Run *You will do the sled push one at a time of course and then move directly into the wallballs. We'll note the time each of you start. Below are two great You Tube videos with Kelly Starrett. 2nd one is pretty long but you only need to watch the early part that deals with prepping for wallballs. Warmup: Line/Agility Drills, Mobility/Prep for squats and cleans
Squat cleans should be part of your warmup today. ------ Strength: Back Squat: 1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75% Front Squat: 1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75% ------------ WOD: 8 Min AMRAP 5 Touch and Go (Unbroken) Squat Cleans 135/95 20 Double Unders (Try to go unbroken) Off day tomorrow as usual but we'll be there from 8 to 10 AM.
Not quite sure what the weather is gonna do overnight. When I left the gym tonight it was sleeting/freezing rain. Cory and I will post when we get to the gym in the morning.
-------- WOD: 8 Min Ladder 3 Snatch 95/65 - anyway...anyhow (must come from the gound though) 3 Burpees - chest and hips touch ground 6 Snatch 6 Burpees 9 Snatch 9 Burpees ...........and so on and so forth rest exactly 8 Mins then Run 800 Meters (It appears we won't be running again tomorrow so...this will be a 500 M Row.) Then...start the same Snatch/ Burpee Ladder in whatever time left over after run/row. Strength: Back Squat: 1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75% Front Squat: 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75% ------------ WOD: 21-15-9 Russian KB Swings 70/53 Box over Jumps 24/20 Class times for Saturday the 7th of December, 2013. I will go up to the gym about 8 and see what the roads are like and the parking lot and ramp. Assuming things will be viable...then right now...2 classes tomorrow. 9 and 10 AM. This is going by info from other gym members that were driving around Hot Springs this afternoon. Of course, it's gonna be much colder tonight and likely only well driven roads will be perfectly fine. So, we'll see in the morning.
----------- Warmup: Mobility and Line/Agility Drills WOD: 2 Person Partner Workout - Row 10K* and Max Air Squats** Here's how it works- *Break up the row between you and your partner as you wish. When partner 1 is on the Rower chipping away at the 10K Meters, partner 2 must do Max Air Squats** and anytime they rest they MUST rest in the bottom position. If at anytime partner 2 (squatter) stops and stands the other partner MUST stop rowing. Score = Time Row completed in. Yes, this means you don't have to be rapid fire squatting. You simply have to be moving or resting in the bottom position only...for partner 1 to be allowed to continue rowing. However...I would almost be willing to bet...that the team that gets through the row the fastest will also be capable of the highest squat total. So let's keep a running squat total as well, separate from the row time. -------------- If anyone is dying to do the Chipper that we did yesterday...you're more than welcome to. It's a butt kicker. |
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