A. Deadlift 5×3 @ 80% of your 3rm from week 1.
B. Skill + Tabata: Parallette L-sit/tuck holds
*scale to hollow hold/tuck hold
Sat. Nov. 14. Gym closed.
HCF is competing in the JoCo fall brawl.
Sun. Nov. 15.
Possible open gym. TBA- Check HCF Facebook.
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.
A. Deadlift 5×3 @ 75% of your 3rm from week 1.
B. PRACTICE :
Hollow Body Progression Pt.1
Hollow Body Progression Pt.2
C. Tabata Hollow Body 20 on x 10 off x 8.
Come to Jenna’s mobility class next Tuesday at 7:15pm!
In teams of three, with one person running 300 meters at all times, complete as many rounds and reps as possible in 25 minutes of:
10 Dumbbell/KB Push Press
10 Box Jump Overs (20/24)
Teams establish and maintain the running order throughout the workout. The two teammates completing the couplet alternate rounds so that only one person is working at a time.
Have you ever been to a CrossFit competition? Shaun, Heather, Jenna and Andrea will be CrossFit JoCo (Franklin, IN) this Friday night and Saturday for their Annual Fall Brawl! Because all HCF coaches are participating, classes are canceled both days; we hope you come out and cheer us on!
A. Back Squat 5×3 @ 75% of your 3rm from week 1.
B. PRACTICE for 10 minutes:
Headstands + Unilateral Loading Progression Pt.1
“I started CrossFit because I wanted to enjoy working out and make it a part of my lifestyle, not just a New Year’s resolution.” – Rachel M.
A. Shoulder press 5×3 @ 75% of your 3rm from week 1.
B. PRACTICE for 10 minutes:
L-Seat Progression Pt.1
L-Seat Progression Pt.2
L-Seat Progression Pt.3
AMRAP 10 min:
5 Front Squat (135/205#, scale to ~60-70% of 3rm FS)
*comes from floor, but use rack if needed
Sat. Nov. 7. Gym closed. Dave Durante gymnastics seminar
Sun. Nov. 8. Gym closed: Dave Durante gymnastics seminar
12-9-6 reps for time:
Thrusters (85-90% of 3rm strict press) No more than 105/155#
Burpee box jumps (20,24″)
Friday night Lift-Off:
Beginning at 6pm we will also be doing the CF lift off event via CFHQ. Anyone is able to participate as long as they register via CFHQ ($10). More info to come via event page: https://games.crossfit.com/liftoff/about
“So often, when I look at a workout, I think I won’t be able to do it. But then I show up, and between the coaching and team cheering, something magical happens and suddenly I’ve done it. That’s what I love about CrossFit; it constantly reminds me that I can achieve more than I know!” – Janelle
A. Deadlift 5×3 @ 70% of your 3rm from last week.
B. V-up progressions: http://gymnasticswod.com/content/v-progression
C. Tabata V-ups: 20 sec on x 10 sec off x 8 rounds.