“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.
This Friday’s CrossFit Class at 10am will be lead by guest Coach Brady Singleton. You may recognize Brady as guest expert teaching kettlebell training at HCF athlete camps.
In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:
10 Dumbbell/KB Ground to Overhead (5 reps per arm alternating)
200 Meter Sprint
*P1 completes 10 DB G-OH, P2 completes 10 pullups, P1 completes 200m run,
P2 completes 10 DB G-OH, P1 completes 10 pullups, P2 completes 200m. run
“I played football at Illinois Wesleyan University. After I stopped playing, I transferred to IU. I wanted something that I could replace football with and CrossFit was the perfect match. I love the competitive environment that is paired with a team mentality.” – Mike Leftakes
A. Back Squat 5×3 @ 70% of your 3rm from last week.
B. forward roll progressions + handstand to forward roll
PRACTICE for 10 minutes:
Handstand Forward Roll Progression Pt.1
Handstand Forward Roll Progression Pt.2
A. Shoulder press 5×3 @ 70% of your 3rm from last week.
50-40-30-20-10 reps for time:
double-unders (scale to 1/2 DU or 3x SU)
*10 min cap.
Sat. Oct. 31.
All Day: Romp at Riddle Point.
11am: Team WOD with Andrea.
Sun. Nov. 1.
2pm: November BAF FREE community workout
3:30pm: local farmer coming in for a short presentation on food labeling. It’s free and anyone members and non-members can come to it.
A. Shoulder Press 5×3 building to find your 3rm for today.
*after warmups, goal would be to finish at 85% or above of your 1 rm.
loading for working sets would look something like this:
1. 65% 2. 70-75% 3. 75- 80% 4. 80-85% 5. 85%+
B. Accumulate 3 Minutes Of Hollow Body’s Every Time You Break Perform 10 Superman Rocks