Friday – 071417

Brad getting creative with one of the sleds in between classes.  Photo courtesy of Snappy_Patchy.

Gymnastics
Death by. . .ring dip.

If you can’t do ring dips, you will do ring push-ups. IF you are doing ring push-ups, you will use a weight to put your feet on so your feet go to the same place every time. This is to avoid having our feet in a different place every round. My goal for you on this would be around 10 rounds. If you can do ring dips, but aren’t so good, you will do the death by, but after you fail, continue doing an EMOM of a certain amount of ring dips until the 12 minute mark.

Workout of the Day
AMRAP in 15 minutes:
12 pistols (total)
9 kettlebell swings (53/35)
6 bar muscle-ups
3 thrusters (135/93)

Scale the pistols by holding a band but going through a full ROM if possible.  Scale the volume of bar MU’s if you can do them but 6 will take you too long.  The thrusters should be heavy but unbroken every round.  The kettlebell swings should be unbroken every round.

Post your scores to the Whiteboard.

Thursday – 071317

Wendy and Rick from the 6 a.m. reviewing the most efficient foot clamp for rope climbs.

This Saturday we have 4 teams competing at the “F3 Summer Showdown” at CrossFit F3 in Winter Springs.  Meghan posted the heat times in the Facebook group.  It looks like everyone is getting started around 9 a.m.  Each team has 3 workouts (maybe 4 depending how far they make it).  I’m sure they would love the support!  Be sure and wear your “Make America Fit Again” shirts.

Olympic
Pause clean + 1 push press + 2 jerks

The pause clean involves a 2 second pause below the knee before you finish the 1st pull to power position.  This is a great movement for those of you who constantly find yourselves being yelled at by your coaches to “quit trying to yank the bar off the ground” or those of you suffer from early arm bendinitis.

Workout of the Day
3 rounds for time:
12 hang power snatch (135/93)
21 burpees
400 meter run

This workout is capped at 18 minutes unless you are on the run.

Post your scores to the Whiteboard.

Wednesday – 071217

Alice C.

Injury Prevention/Mobility
Complete for quality:
Accumulate 3 minutes of alternating thumbs up plank
Accumulate 300 meters of of a single arm farmer’s carry with both arms (so 600 meters total)
Perform 3 minutes of a the lunging archer stretch on each side

I can’t emphasize this enough, but GO HEAVY on the single arm farmer’s carry!

Workout of the Day
In teams of 2, how far can you row in 20 minutes?

Team members must switch every 250 meters. Individuals will do the following workout:

10 rounds:
1 minute row for distance
1 minute rest

Post your scores to the Whiteboard.

Tuesday – 071117

Donna’s son, Hunter has joined in on the fun to get in shape and stronger for the basketball season.

THANK YOU THANK YOU THANK YOU to all those who came out to help us do some overdue cleaning on Saturday.  Thanks to everyone who helped the bars are oiled, the yoga mats are disinfected/deodorized, the rowers are dirt/dust free, the Assault Bikes are dirt free, there are far less cob webs, and the rigs are chalk free (at least temporarily!).  It feels great seeing just how much you guys appreciate the gym enough you are willing to help us do that.

“Strength”
Front Squat
Find your 10 rep max.
You may warm-up with sets that involve doing less than 10 reps, but shoot to do at least 3 – 5 working sets of 10.

Workout of the Day
In 16 minutes, run 1 mile, then climb as high up the ladder as possible:
1 lunge in place each leg (115/83)
1 handstand push-up
2 lunges each leg
2 handstand push-ups
3 lunges each leg
3 handstand push-ups. . .

If you can’t run a mile faster than 9 minutes, plan on running less than that.  I would like to see most of you leave yourself around 7 minutes for the AMRAP.  The lunges, while feeling a little heavy, should still be unbroken every round.  The handstand push-ups should get hard, but be manageable throughout the entire workout.  If you can’t do HSPU, plan on dumbbell push presses.

Post your scores to the Whiteboard.

Monday – 071017

Say hello to the other Kristen! She is a teacher at Seminole High School.

Focused Skill Practice
Rope Climbs! Lets review the clamp and overall climbing efficiency. If you can already climb fairly well, practicing minimizing your pulls up the rope or work on going legless. You can up the ante on the legless climb from there.  Try legless L-sit!

Workout of the Day
For time:
100 double-unders
80 air squats
60 push-ups
40 pull-ups
20 squat clean and jerks (185/133)
40 pull-ups
60 push-ups
80 air squats
100 double-unders

This workout is capped at 30 minutes but I feel that is generous in terms of what I want you to get out of the workout.  You should shoot to be sub 25 minutes.  However, the heat is playing tricks on me with you guys in terms of programming lately.  If you can’t do double-unders, you will either 200 single unders or 50 bar hops instead.  As usual with gymnastics, if you can do the full ROM movement to Rx standards but the volume is asking too much, stick with the Rx ROM but cut the repetitions down.  The squat clean and jerks can be “clusters” and they should be HEAVY.

Post your scores to the Whiteboard.