Tuesday, October 17, 2017

Wednesday 18 Oct 2017

WARM UP

500m row (focus on form, and try to keep under 2 min)
10 PVC OHS
5 ea alternating KB snatch (35/24)
10 pass/ATW
10 kip swing
1 min handstand hold

SKILL

Death by Turkish Get Up

2 Alternating Arm Turkish Get Ups (35/24) lbs

Video on Turkish get up
https://youtu.be/2dx2rM1FSgE

METCON

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs Power Clean, 135/95 lbs Box Jump, 24/20 in Rest 1 min

Monday, October 16, 2017

Tuesday 17 Oct 2017

WARM UP

3 rounds
200m jog
10 Kip swings
1 Wall walk
5 naked bar thrusters

10 pass/atw
10 shoulder sweeps

STRENGTH

1 RM Push Jerk
Build to a new 1RM.  If you are new, work on form and technique.

METCON

Grace

30 Clean and Jerks 135/95 lbs

Sunday, October 15, 2017

Monday 16 Oct 2017

WARM UP

Tabata Row 4 rounds
20 sec work 10 sec rest

Coaches Choice for mobility.


WOD

Row 5k for time


Here is a good article about pacing your workouts.

https://breakingmuscle.co.uk/uk/fitness/train-like-froning-4-pacing-strategies-for-crossfitters

Friday, October 13, 2017

Foundations 14 Sat 17 0830

Tomorrow is the monthly foundations class.  Time is 0830-1030.  There will be a workout afterwards.  And the partner WOD will begin at 1030.  Hope to see you all there!

Saturday, 14 October 2017

Warm up
Foam rolling
10 pvc pass thrus
10 pvc atw
10 KB SDLHP
1 lap walking lunges

Teams of 2-3, For time complete:

60 KB Swings (two can work if teams of 3) 53/35

800m (together)

——————

(one person working at a time)

60 pull-ups

60 GHD Sit-ups or MedBall Sit-ups (20/14)

60 Toes-2-Bar

60 GHD Sit-ups or MedBall Sit-ups (20/14)

60 pull-ups

——————

800m Run (together)

60 Thrusters (95/65) (two can work if teams of 3)

1730 13 October 2017 Cancelled

I have to cancel the 1730 class for today. I have to cover down for a sick technician, sorry for any inconvenience.  We will back on normal schedule Monday, and I will post on facebook for RSVP for the 1730 class.




Coach Jake (from State Farm)

Thursday, October 12, 2017

Friday, 13 October 2017

Warm up
2 rounds of
10 PVC pass throughs
10 PVC ATW
10 kipping swings
10 air squats
250m row

WOD
500m row buy-in

21-15-9-15-21
overhead squats (75/45)
pull-ups
thrusters (75/45)
toe to bar

500m row cash out