Saturday and Sunday

Sat. May 23. MURPH DAY!

Sun. May 24. GYM CLOSED! REST!

Recovery Day

A. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Friday

gainzWOD:
Every 2 min x 32 min: (4 rounds)
1. Handstand hold. accumulate 30-45 seconds of solid position hs.
2. Easy row- concentrating on stroke rating and breathing.
3. Sled push- walking pace with light-mod load. (alternate between a flat foot push off and a toe pushoff)
4. Crossover symmetry.

Thursday

Don't forget this Saturday is Mighty Murph! Come support your HCF members!

Don’t forget this Saturday is Mighty Murph! Come support your HCF members!

WOD:
For time:
21-15-9 reps:
Burpees
Box Jumps (20,24”)

Wednesday

Paul completing a front squat in the 5:15pm class.

Paul completing a front squat with 325# in the 5:15pm class.

WOD:
A. Overhead squat 1-1-1
Front Squat 2-2-2
Back Squat 3-3-3
*Goal is to build EACH rep and each set until you finish with a heavy set of 3 BS around 85%+ for your final set of 3.

B. Alternating Tabata 20 on x 10 off x 8 rounds (8 min)
Hollow hold/rock
plank hold/superman rock

Tuesday

Josh, Carolina, Cathi, and Lee running sprints in the 6:45pm class.

Josh, Carolina, Cathi, and Lee running sprints in the 6:45pm class.

WOD:

EOMOTM x 20 min. (10 rounds)
Beg: Run 100m.
Int: Run 200m.
Adv: Run 300m.
*Again, goal for today is to run each run with the same intensity and pacing to finish each round at the same time.

Monday

 

excuseWOD:
EOMOTM x 20 min (10 rounds)
Beg: 5 pullups, 10 pushups, 15 squats
Int: 7 pullups, 14 pushups, 21 squats
Adv: 9 pullups, 18 pushups, 27 squats
* Goal for today is to finish every round in the exact same time. Working on transitions between movements and efficiency of each individual movement.

Saturday and Sunday

Sat. May 16.
8-10a: Open Gym

10-11a: Olympic Lifting:
Power Clean + Clean – 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean)
-Tall clean from high hang – 60%x3x4
-Push Press – 70%x5x4

11a-Noon: FREE Team WOD:
2 person teams:
2015 regional team event #7
For time, each athlete moves through stations of:
30-calorie row
Deadlift hold while trailing teammate rows (315 / 205 lb.)
30 strict handstand push-ups
Handstand hold while trailing teammate performs HSPU
30 toes-to-bars
Static hang while trailing teammate performs toes-to-bars
50-foot overhead axle lunge (155 / 105 lb.)
Time cap: 20 minutes

12:30-1:30p FREE Yoga with Virginia!

Sun. May 17.
Look to HCF FB/Members only page for schedule.

Recovery Day
A. Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Friday

WOD:
‘Cindy’
AMRAP 20 min:
5 pullups,
10 pushups,
15 squats

Thursday

Crystal finishing the 800m run in the 5:45pm class.

Crystal finishing the 800m run in the 5:45pm class.

WOD:
A. 1 mile run time trial.
Rest 1.5x. Ex: If it takes you 8:00 to run 1 mile, rest for 12 min.
B. 800m. Run time trial.
Rest 1.5x. Ex: If it takes you 3:00 to run 800m, rest 4:30 min.
C. 400m. Run time trial.
*Post cool down/mobility
**Scale these runs as needed to 800/400/200

Wednesday

Jennylynn, Chadd, and Seann knocking out the workout in the 5:45pm class.

Jennylynn, Chadd, and Seann knocking out the workout in the 5:45pm class.

WOD:
For time:
12 min AMRAP:
5 Shoulder-overhead (95,135#) Scale to a weight you can do UB every round. ~80-100% of 1 rm strict press.
10 Toes-Bar
20 Double-unders (60 single unders)