Tuesday

The deadlift is not only a strength movement used in CrossFit, but can also be translated into everyday life, such as moving furniture and lifting heave objects off of the ground.

The deadlift is not only a strength movement used in CrossFit, but can also be translated into everyday life, such as moving furniture and lifting heave objects off of the ground.

WOD:
5 rounds for time of:
10 Pullups
10 Deadlifts (155,225#)
*Same weight as ‘Diane’ -60-65% of 1rm MAX.

see previous Diane results here

Monday

HCF Athlete Camp was a huge success this weekend! Thank you all who attended.

HCF Athlete Camp was a huge success this weekend! Thank you all who attended.

WOD:
6 rounds for time of:
:20 Max RKB Swings 70/53
200m Run
1 min Rest

Thursday

Shannon has been a HCF member since July 2014. Here she performs shoulder-overhead.

Shannon has been a HCF member since July 2014. Here she performs shoulder-overhead.

WOD:
3 rounds for time:
400m. Run
21 shoulder-overhead (95/65#)

Wednesday

“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient." - Greg Glassman

“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.” – Greg Glassman

WOD:
OTM x 15min (5 rounds)
Min 1: Power Clean x 5 *light-mod load ~60-65% 1rm.
Min 2: Front Squat x 5 *same weight as PC
Min 3: Handstand hold :30-:45

Tuesday

After running over 14 miles in the Red Eye Relay this weekend, Jason sprints in today's workout.

After running over 14 miles in the Red Eye Relay this weekend, Jason sprints in today’s workout.

WOD:
‘Nicole’ AMRAP 20 min:
Run 400m. max reps UNBROKEN pullups
*post pullups completed each round + total reps

Monday

The 5th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness, with a few more strength pieces added in compared to session 4. We will follow a 5 on-2 off schedule, with team workouts on Saturdays for fun days and a complete rest day on Sundays. The template encourages new skill development, generates unique stressors, crosses modes, incorporates quality movements, and hits all three metabolic pathways. It does this within a framework of sets and reps and a cast of exercises that CrossFit has repeatedly tested and proven effective.
Monday July 20 & Tuesday July 21 (Tests)– Friday August 28,
retesting on Monday August 31 & Tuesday September 1st.
De-load Wednesday September 2- Friday September 4th.

WOD:
A. Build to a 3rm front squat. (~15min.)
*warmup: 8-10x empty bar, 6-8x 40-50%, 4-6x 50-60%, 2-4×60-70%, 3×70-80%,
2-3 attempts at a max. Goal is to hit 85%+ for 3.
All warmup % based off 1rm.

B. Build to a 3rm push press. (~10-12min.)
*same warmup structure as front squat.

Tuesday

Every 6 weeks our members perform fitness tests. Many members improved their strength and performance on the 'Diane' benchmark. When you click on the results picture below, all of the times with a rectangle are new personal records.

Every 6 weeks our members perform fitness tests. Many members improved their strength and performance on the ‘Diane’ benchmark. When you click on the results picture below, all of the times with a rectangle are new personal records.

WOD:
‘Diane’. 21-15-9 reps for time:
(12 min. cap) goal is sub 8!
Deadlift (155,225) *scale to ~55-60% of 1 rm.,
Handstand pushup *pushup/box/wall- no more than 2 abmats
*Deadlifts should be UB or close to UB, no more than 2 sets.
*HSPU should be scaled accordingly to finish in no more than 3-4 broken sets.

click here to see previous results