Wednesday, October 15
The beginning of love is to let those we love be perfectly themselves, and not to twist them to fit our own image. Otherwise we love only the reflection of ourselves we find in them.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Friday!
Warm-up (NTE 10’)
3 minutes of easy jogging, biking or rowing
-then-
2 Rounds, not for time, of:
10 m high knees
10 m butt kicks
10 glute bridges, with an empty barbell or unweighted
3-5 deadlifts, empty barbell
3-5 muscle cleans, starting from mid-shin
3-5 power cleans, starting from mid-shin
Strength/Skill
Before WOD:
For quality:
25 Box Jumps, pick height
Athlete Instructions
10-25 reps
The focus is explosive power.
You choose the height. Step down each time.
Height should be challenging, yet appropriate.
Movement Demos
After WOD:
For time:
75 Russian Kettlebell Swings, pick load
Athlete Instructions
50-75 reps
Choose a heavy load you can safely move. The goal is to accomplish this in 3 or fewer sets.
Movement Demos
WOD
For time:
Run, 400 m
15 Power Cleans, 185/135 lbs (Scale to 60% 1RM)
Run, 400 m
12 Power Cleans, 185/135 lbs
Run, 400 m
9 Power Cleans, 185/135 lbs
Athlete Instructions
For time, or not
Other Equipment Conversions: Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
12:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
18:00
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling