On a side note, we have a few CFCC athletes competing at South Mountain CrossFit for their first strongman competition today.
Send them good vibes!
10AM “Strongman Inspired” Workout of the Day
SMR: Lax ball pecs – 1 min/side, Lax ball glutes – 1 min/side Movement Prep: Prone T stretch – 1 min/side, Prone Y stretch – 1 min/side, Offset waiters carries on the plank – 10mins Activation: Review of Tire Flip and Rope Climb Conditioning:Strongman Fight Gone Bad
3 Rounds of 1 minute at each station: Tire Flips – Rope Climbs - Airdyne(calories) – Row(calories) – Rest Score is the total amount of reps and calories.
11AM Bring a Friend
Movement Prep: Track Warmup Skill Work: Rope Climb practice
WOD: Brenton - Five rounds for time: Bear crawl 100ft, Standing broad-jump, 100ft Do three Burpees after every five broad-jumps. Post WOD: Lax ball feet and calves – 5 minutes
Saturday’s Bring a Friend Session is being moved from 9am to – 11am – this week.
Only the best of friends CrossFit together.
Also tonight is Ave’s and Cassie’s going away party. Festivities will begin following our night classes. Stop by, and bid farewell to some stellar people.
SMR: Lax Ball Glutes, 10 passes/side – Lax Ball Hamstrings on Box, 1 min/side Movement Prep: 2 rounds – 30ft SLDL w/ forward reach, 30ft Inchworm, 10 Glute Bridges, 10 Lat Pull downs Accessory: Kneeling Jumps 5×3 Scale - Pause Jump Squats Strength: Romanian Deadlift (RDL) 5×5 Start standing, perform the movement with soft knees. The bar descends just below the knees, then aggressively squeeze the glutes to come back to standing. Mobility and strength will dictate how far down the bar will travel. Scale – Conventional Deadlift 5×5
Here is a very in-depth video about RDL’s. (Go to minute 9 to see the movement)
Conditioning: 5 rounds for time: – Four 30ft passes KB bent arm walk (bottoms up) – 10 KB presses – 6 box jumps (30/24) Use the same Kettlebell for both movements. Buy out: 3×10 supinated grip pull ups
Today we are doing our own version of “Nicole.” Make sure you take care of your hands.
The video below is Donny Shankle explaining how to keep your mits clean.
SMR: Foam Roll as needed, 5 min Bretzels, 1min/pose (4min total) Movement Prep: Barbell Warm Up Strength Complex: 3 Position Clean (Clean from position 3, Clean from position 2, Clean from position 1) hands stay on the bar the whole time EOMOM x12 min Start @60% of clean and work up Conditioning: “Nicolette” 20 min AMRAP -400m run followed by a set of Unbroken Toe to Bar.
The set is over once you let go of the bar or place your feet on the ground. Two separate scores, your Toes to Bar, and 400m laps.
Movement Prep: Bone saw (1 min/leg)
Gastroc-Soleus Stretch (1 min/leg)
Lax ball hip flexors (1 min/side)
Wall Quad stretch (1 min/leg) Strength: Front Squat
10×2 @87-90% of 3RM
1.5-2 min rest between sets
Glover showing off some real athleticism during “Death by 10M”
If you have a sticky Overhead Squat, then come in early and start mobilizing!
The video below is classic KStar.
Simple and effective.
Above, Ross is fully focused on form.
SMR: Lax Ball Traps in Glute Bridge, 10 passes/side Lax Ball Kneeling Release, 30 sec/side Movement Prep: 2 rounds, Banded Low Trap Pull Down, 10 reps – Push up w/ Plus, 10 reps – Lying T’s, 10 reps Activation: Sotts Press (add weight where needed) 3×5 Form must be perfect Scale – FMS seated snatch grip press
Sotts Press is new for most people. Do not be shy to start with PVC.
Strength: OHS 8×3 – Take the weight from the rack, and work up with a coach. Excluding warm up, do not exceed 8 sets. Conditioning: Outside – Death by 10m – With a continuously running clock do one 10m sprint the first minute, two 10m sprints (ie. down and back) the second minute, three 10m sprints (down back down) the third minute… continuing as long as you are able.
Movement Prep: Lax Ball Shoulders (2 min), Lat stretch (1 min/side), German Hang (1 min), 3 rounds: 3 wall walk ups, 10 hollow rocks, 10 candlestick rolls