Reminder--Powerlifting class has been moved from 7:30pm Thursdays to 5:30pm Fridays. The rest of the week is Tuesday 7:30pm, Saturday 8:45am, and Sunday 10am. -RS
10 pass thrus
10 kips unbroken (focus on tight core, head through) no pull up
Group: 5 mins
1 minute single jump rope
4 minutes: max double unders
If you are a beginner, start with 1, then move to 2, then 3. If it is easier, add singles in between the double unders. Make an effort to complete as many double unders as possible.
Strength: Pistol Squats
SET: 3 sets of 5 to 8 reps, each leg. Rest 2 to 3 mins between sets and do mobility stretches.
As needed, assist pistols with a band or box, do them unassisted, or add weight.
WOD: With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Laurie Galassi 32 (15 HSPU + 17 Pull-up), Jesse Bazarnick 31 (12 HSPU + 19 Pull-up)
Please pay your 20 dollars for tshirt. We need to mail it in asap!
This is the new strength/skill cycle for September.
Monday: Overhead Squat
Tuesday: Box and Bar dips
Thursday: Pistol Squats
Friday: Goat or Choice Strength
Please bring your notebooks to class. It's very important that you record what you are doing so you can see your progress and attain your goals. Check out Beyond the Whiteboard on our tool bar. This is an amazing way to record and compare your times and lifts within our box and nationally. Help support each other by holding each other accountable for all the hard work you put into your wods!
Don't forget to pay your monthly dues! Thanks!
Review Clean and Behind the Neck Jerk
Strength: Squat Cleans (20 minutes)
Beginners: 5 sets
3 position power clean (high hang, mid thigh, ground) + 1 front squat with pvc
(add weight as needed)
If you complete the sets and there is time left, try 3 position squat cleans.
WOD: Behind the Neck Jerk (split or push)
9,300 CrossFitters and 31 Kids
by Scott Zagarino
On August 6th 31 children lost their fathers in the same day. As it is, most of us don't stop long enough to breathe, much less ruminate for just a second what it would be like at 10-years old to watch as two uniformed men inform your mother that a grateful nation is telling her that her husband will never return, or that before she could even grasp the enormity of that grief, she had to tell her children. Since you may have read this far, ponder for a second the breaking hearts and the fear that goes from stunned to crumpled.
I have to apologize to you all, here and now, for doing something I had no right to do. We committed to the Special Operations Warrior Foundation that we would fund 60 college scholarships this year from a portion of the proceeds of Fight Gone Bad. On Aug 7th I called Steve and gave him my word we would fund 31 more scholarships. I had no right to commit to that on your behalf, but I gave my word and if it costs us everything, those kids are going to school.
More than the money, more than the scholarships, it's our friendship, our support and our thanks that these families need now. So, on Thursday, September 1, we're going to publish an open letter listing team by team, box by box, the 9,300 (or thousands more by then) CrossFitters who are teeing it up on September 17 first on the FGB6 Blog. We'll include a list of every registered team and what we've raised so far with an introduction that lets every one of the 31 children know how much we appreciate their sacrifice. We want them to know how much we want to help, and how much they can count on us, not just this September, but ever September until they graduate.
Come Thursday, please comment on Facebook and the blog, let them know who you are and why they matter to you. You may never again have the opportunity to do so much good in 17 minutes. There are more than 1,000,000,000 CrossFitters out there and we can change at least this small part of the world together on the 17th.www.fgb6.org
Smoke is not too bad at the gym, but if you have asthma or have an inhaler, would not be a bad idea to bring it.
**UPDATE** 3pm: breeze has picked up, gym is pretty much clear of smoke
10 Pass Thrus
With thumbs up and hands out to side, 15 Forward arm circles
(5 small, 5 medium, 5 large)
With thumbs up and hands out to side, 15 Backward arm circles
With thumbs down, 15 forward circles
With thumbs down, 15 Backward circles
2 lengths Crab Walk
2 lengths Bear Crawl
3 sets of 5-10 reps. Beginner: box dips, Int/Adv: Bar Dips
(Either kind can be weighted)
Rest 2-3min between sets, work on shoulder mobility between sets.
WOD: Run a 5k
Int/Beg 2 miles
Coach will determine your level.
(Intermediate level isn't for people who don't want to run a 5k)
Injured people may row a 5k Adv./2k Int., Beg
These are the people that still need to pay for their FGB tshirt: (we've heard from Shari and Kelsey about payment)
Please bring your money tomorrow. Thanks!
Monday - HAPPY BIRTHDAY STEPHANIE CRAMER!!!
Warm Up: 5-7 min amrap
10 DU's, Beg./20 Du's Adv
10 pass thrus
10 overhead squat, pvc/bar (focus on form)
10 Good mornings (keep spin in alignment, do not bend neck)
20 Jumping Jacks
Stength : Overhead Squat
Find a weight you can do a set of 8 to 10 reps with very good form
WOD: BIRTHDAY WOD
Rest 28 secs
8 Deadlifts ( 80 percent of your one rep max. This should be challenging)
29 Box Jumps 24"/20"
19 Strict Pullups
83 double unders
Rae will be running powerlifting at starting at 10 am
gym will be open till 1, be sure to keep it clean!
Saturday Team WOD
7 kettlebell swing
7 box jumps
Row 100 m
504-861-0610 (call or text)
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GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog