This Sunday (11/24) is November’s Bring a Friend Community WOD!
Free CrossFit Kids WOD kicks off at 2pm with an Adult WOD to follow at 2:30pm
6:15pm getting heavy on push jerks!
P1. Push jerk 5 rounds x 3 reps (increasing each round to a heavy set of 3)
P2. High hang clean progressions: burg warmup + skill transfers
10 min clock: increase to a heavy single high hang (pockets) full clean
Perfection may never be obtainable, but the motivation to want perfection is. Don’t measure yourself against anybody else. Measure yourself against yourself. If you are a better person today than you were yesterday, rejoice. If not, work harder.
Perfection and Motivation
Friends mobilizing together!
20 walking lunges (10 per side)
20 KB russian swings (53,70#)
20 hand release pushups
20 KB goblet squats (same wt. as swings)
50 double unders *scale to 25DU or 150SU
rest 1 min between rounds
10 min clock:
10 calorie Row, 10 burpee box jumps (20,24”)
20 calorie Row, 20 burpee box jumps
30 cal. Row, 30 burpee box jumps
40 cal. row, 40 burpee box jumps… continue as far as possible in 10 min.
Cherry Picker: (noun)
In CrossFit, someone who prefers to attend only the WODs that he/she likes and is good at.
Partner Sled push/Clean and jerk
2-3 person teams: 1 min each movement x 5 rounds: 15 min total
1 min: Partners push sled (light-moderate load) down 25m. then p.2 pushes back, p.3 pushes back down. (if its a 2 person team, P1 pushes down and back, then switch)
1 min: power clean- jerk (95,135#)
1 min: rest
“Success isn’t a matter of who has the greatest ideas and plans; success lies in action. The person who can get the most done, and at the higher quality, will be more successful than the one who can’t. The greatest people in history have been known to have a unique abundance of energy. When others slept, they worked. When their peers were on breaks, they hustled. Energy is a necessity, a commodity as important as time, and far more important than money.” Read more of: How to Structure Your Day for Success
Workin’ hard or hardly workin’?!
P1. EMOTM until working sets cannot be accomplished or 10 min max:
1 weighted pullup (or least assistance possible) + 2 non-weighted strict pull-ups (or slightly more assistance than your 1 rep) + 4 kipping pull-ups
P2. Paleo Challenge Strength:
Back Squat 5 rounds x 1 rep Increasing each single to a heavy 1 rm.
*warmup with lighter loads for 2-3 reps, then begin singles at; 60,70,80,90,100+%.
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10a. Oly lifting- Snatch
11a. Team WOD
4p. ALL GYM Thanksgiving feast!
4p. Open gym/2nd week GLI WOD.
Alternating Tabata: 20 on x 10 off x 8 rounds total (12min.)
1. Wallball (14,20# 10′) same as FGB
2. Pushpress (55,75#) same as FGB
3. Burpee – jump and touch pull-up bar: at least a hand height above standing reach.