Thursday

Raphael working on handstand pushups in the 4:15pm class.

Raphael working on handstand pushups in the 4:15pm class.

WOD:
For time:
100m. Run, 10 Handstand pushup
100m. Run, 9 HSPU
100m. Run, 8 HSPU…
continuing through until 1 HSPU.
*utilize skill work from last week and scale accordingly with piked HSPU/box/wall- no more than 2 abmats.

Wednesday

Jeigh working on wallball in the today's WOD.

Jeigh working on wallball in today’s WOD.

WOD:
AMRAP 15 min:
50 double-unders
25 Toes-Bar
50 Wallball (14# 9′, 20# 10′)

*scale the DU to 1/2 if you struggle with DU, otherwise do 3x SU (150)

Tuesday

Seann working on the clean and jerk in the 4:15pm class.

Seann working on the clean and jerk in the 4:15pm class.

WOD:
A. Clean and jerk skill work
B. 3 Rounds for time:
7 Chest-bar pullups (use enough assistance to touch clavicle to the bar)
7 Clean and Jerks (145/205#) ~75% of last weeks 1rm clean and jerk.
*can be a power clean + push jerk as well.
** click here to see last weeks results

Monday

Congratulations to Team HCF on a 3rd place finish this past weekend at the Strength in Our Streets Competition!

Congratulations to Team HCF on a 3rd place finish this past weekend at the Strength in Our Streets Competition!

WOD:
3-6x 400m. Repeats.
1 min rest between efforts.
*continue until time falls off by more than 5 sec.
**If you rowed for the 5k test, then row this instead of run. Can’t remember? click here

Saturday and Sunday

Sat. June 20.
8a-10a Open Gym with Andrea
All Day: Strength in Our Streets.
https://www.crowdrise.com/strengthinourstreets2015

Sun. June 21.
Happy Fathers Day!Fathers Day
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

“These (Gymnastics) improvements are not always as obvious as a 10-lb. snatch PR, and gymnastics training is often frustrating because some skills seem so difficult as to be impossible. But small improvements provide a subtle yet rock-solid foundation for every aspect of your training, and there’s value in using appropriate progressions and spotters to work toward difficult skills. Even if you never achieve a planche or lever, working on these skills can provide dramatic increases in strength, control and body awareness—and with enough effort, dedication and consistency you might indeed find yourself in your first planche.”
Gymnastics: The Long Journey Worth Taking

WOD:
Handstand pushup skill work
A. Handstand Push Up Progression Pt.1 (click here)
B. Handstand Push Up Progression Pt.2 (click here)