So today is a recovery day for the 1130 crew but the 0500 and crew should be beasting.
Congrats to everyone who did Fran today and the 1K row! Had several massive PRs and some big benchmark achievements. Joey killed Fran with a 7 something minute time, Cliff did Fran for the first time RX (an achievement by itself) Colin did it is the 10:30 time frame for his first taste and the ladies did great as well! That is a tough burner workout and a great benchmark WOD. We do it in another 6 month we should see people smashing their previous times!
As most of you know Whitney is leaving us for the Arctic next week. She will be teaching ROTC Cadets the definition of pain up North. With that we want to say bye so everyone who is available at lunch today (Thursday) to attend Whitney’s going away luncheon is welcome to attend. We are eating at Zoe’s Kitchen which is located right outside the Cross Creek Mall next to Starbucks. I am going to get there a little early to get some tables as office mates are attending as well. I am going to try and convince her to choose a WOD and we will all do it lunchtime Friday but that depends on her schedule.
Also we have a potential class opening up as early as next Monday with a coach at 5ish PM (depends on when is the best time but around 5) the incoming Coach’s name is Andre and he has tons of CF experience. If you or someone you know would rather workout in the afternoon let me know so I can coordinate with Andre for link up. This is also a key selling point for people who can’t beast at lunch or 0500 so be sure to let them know we will soon have an afternoon class.
Have a great day and make sure you spend some time rolling out and stretching. I am sure all of us need it!
0500 and 1130 at Fredericks Gym
So today is great day. Today we do the first CrossFit workout I ever did. Fran. But before we do that let us knock out some other preliminary stuff.
Complete as many rounds as possible in 8 mins of:
Row, 250 m
Single Arm Overhead Walking Lunge Step, 40 ft
Easy Pace guys.
1k Max Effort Row
Spend rest of remaining time working on handstand push ups!
Row, 3 mins
Pancake Stretch, 2 mins
Shoulder Smash, 2 mins
Kneeling Shoulder Stretch, 2 mins
Clean 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 85%
Back Squat 3RM; 4 x 3 @ 90% of 3RM
Press 5RM; 4 x 5 @ 90% of 5RM
Dumbell Row 5 x 8
0500 and 1130
So the glory for today is going to be keeping with our upside down theme.
We have handstand walks! Oh yeah, it is going to be embarrassing but that is how we get better!
5 rounds, 20 secs per station, of:
Double Under Rest 10 secs
Handstand Hold Rest 10 secs
Burpee Rest 10 secs
Hollow Hold Rest 10 secs
Min 1: Strict Press x 5
Min 2: Push Press x 5
Min 3: Push Jerk x 5
Use heaviest weight possible for these.
Complete as many rounds as possible in 10 mins of:
3 Back Squats, pick load
2 Legless Rope Climbs (I imagine Nick will know what to do with this one)
Complete as many rounds as possible in 9 mins of:
Handstand Walk (Tracking total distance)
L Sit (Tracking total time)
This is the strength from Monday.
Snatch 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%, 1 @ 90%
2 Power Clean + 2 Power Jerk @ 60%, 65%, 70%
Front Squat 5RM; 4 x 5 @ 90%
0500 and 1130 at Fredricks Gym
So duty calls for a lot of us. We have one of those PT tests on Tuesday. So I am sure several of us aren’t going to be going all out on this glory but have no fear! The workouts for Tuesday and Wednesday will make up for it.
Today we are starting one month of Handstand Push Up prep. So prepare yourself for being upside down…a lot.
Remember to be patient with us as we (coaches) are figuring out this program right along with you!
Complete as many rounds as possible in 5 mins of:
12 Ball Slams
9 Medicine Ball Cleans
6 Wall Balls
Wrist mobility 1 min
Chest to Floor Stretch 1 min
Prone Dislocates x20
Prone Benind-the-Neck Press x20
Max Set of HSPUs
5 rounds for time of:
12 Dumbbell Deadlifts, 45/35 lbs
9 Dumbbell Hang Squat Cleans, 45/35 lbs
6 Dumbbell Push Jerks, 45/35 lbs
METCON 2 (Optional):
Complete as many rounds as possible in 12 mins of:
15 GHD Sit-ups
50 Double Unders
The only person going RX on this from the 1130 crew should be Nick. GHDs will wreck your soul if you haven’t kept at them. I am not doing this because of the PT Test.
20 Iron Crosses
Pigeon Stretch, 2 mins
Frog Stretch, 1 min
Go hit up a local affiliate for their Saturday WODs or go knock this sucker out at Fredericks.
Or take the weekend off cause this week has been mayhem.
Run, 400 m
Squat Prep, 2 mins
Chest To Floor Stretch, 1 min
20 Prone Dislocates
20 Prone Behind The Neck Press
20 Overhead Squats
10 Chest-to-bar Pull-ups
for time of:
Squat Snatch, 135/95 lbs
1 Clean & Jerk, pick load
Every 1 min for 15 mins.
Chest Stretch, 2 mins
Thoracic Extension /w Plate, 2 mins
Pancake Stretch, 2 mins
Frog Stretch, 2 mins
Couch Stretch, 2 mins
0500 and 1130 at Fredericks Gym
So today is a big day! At the end of this day you. will. know. pain.
If you have done 16.5 you already know pain but if you haven’t today you will learn.
So here is the Warm Up:
2 rounds, 45 secs per station, of:
Superman Rest 15 secs
Candlestick Roll Rest 15 secs
Wall Plank Rest 15 secs
Dead Hang Rest 15 secs
Floor Muscle-up Rest 15 secs
Perform 1 Max Set of Muscle Ups.
Scale as needed to pull ups and dips if you don’t quite have muscle ups yet.
And now the pain:
7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Kettlebell Swings, 70/53
Time Cap 35 Minutes
We need to start this no later than 1205. So come in hopping and popping.
Yes I know your face looks like this:
But I promise we will get through this. Or die trying.
So come in and get your recovery/skills done.
Work on something but specifically make sure you mobilize.
Joey, Nick, and I will all be gone doing stuff so don’t wait on us!!!