Today has four parts- do you know how to prioritize your workout to anything other than time and weight?
a. deadlift 3×3
b. 15 deadlifts for time (DIANE weight)
c. every 2:00 on the minute do 3 full cleans for 10:00
d. 6 rounds of 15 calories rowed for time, resting 1:00 between each effort
Post results to your journal!
READ: These Researchers Think Poop Could Unlock Athletic Supremacy. Are They Right? – ESPN
WATCH:
THE CLINIC
This Saturday at 10am we will cover SLIPS. What are they and why are they important to improving your CrossFit ability. This 90 minute class with Andrew will help direct what you should do before and after classes, and build yourself a game plan for increasing your abilities in the gym. You’ll also leave with a physical worksheet to continue your practice. RSVP today!
COMMUNITY CLASS
This Saturday at 12pm! Free to literally everyone, regardless of exercise experience. Just RSVP for your spot and show up a little early for waivers and a tour. Bring your friends, fam, coworkers, neighbors, your favorite barista/bartender/stylist, etc!
MURPH RETEST
It’s finally here (well it will be): mark your calendars for Saturday 7/27 in the 9am, 10am, and 11am classes.
back squat 8×4, then
for time:
24-20-16 double pushup burpee
12-10-8 double kettlebell snatches, 2×20/12kg
Post time to whiteboard.
+ How to Use Positive Psychology to Improve Your Health – Chris Kresser
+ Most People Shouldn’t Deadlift, Strongman Says – BarBend
Michael, Ryan, and Owen locking it out
Let’s be mindful of technique today and really challenge your form over the number of kilograms you lift. Today we’ll challenge the classic standard of the movement: lift a dead weight from the ground to a standing position.
ARTICLES
+ Winding Down – FCF Nutrition
CrossFit WOD for Wednesday 4/4
deadlifts 5-5-3-3-3-1-1-1-1
Post all loads to whiteboard!
Olympic Weightlifting WOD – Week 5/7, Day 2/3
snatch
back squat
Powerlifting WOD – Week 5/7, Day 2/3
back squat
bench press
deadlift
Kettlebell WOD
Crystal and Ali doing a tandem deadlift at the 2017 RCF Games
ARTICLES
+ What a Park in the ID Tells Us About Urban Life – Crosscut
+ H20 How-to: Hydration Cheat Sheet for Better Performance – Athlete Daily
CrossFit WOD for Tuesday 8/22
for time:
21 deadlifts
42 hand-release pushups
15 deadlifts
30 hand-release pushups
9 deadlifts
18 hand-release pushups
Rx = 102/70kg, Fitness = 70/50kg, Performance = 125/87kg
Post time to whiteboard!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Gymnastics Strength WOD
handstands, headstands, and hanging
CompEx WOD
A.
21-15-9 rft:
calories on assault bike
calories on rower
B.
21-18-15-12 rft:
odd-object cleans
* do 3/1 muscle-ups between each round
C.
4 rft:
15 k2e
5 push jerks, 80/55kg
D.
ABMAGEDDON
Rest 5 minutes between each workout.
Endurance WOD
Short Interval: Run 4 x 100, 2 x 200, 1 x 400, 2 x 200, 4 x 100. Rest as needed between efforts.
