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Mark Freeman (of Freeman Technique, Cirque du Soleil, and Cal Gymnastics fame) will be running his clinics on Wednesdays at 5:45 a.m. Cost is $20 for members; $25 for non-members. Our regular 5:45-a.m. Group Coaching class will continue as scheduled.
Hero Challenge: July 1-4
We’ll complete 4 Hero workouts in 4 days. It’ll be like the 12 Days of CrossFit, but shorter, sunnier, and perhaps a little heavier!
Pace yourself a little more on this week’s training days. Be deliberate about practicing your skills. You’ll need ’em!
Guest Day at Hale: Saturday, July 6
All athletes welcome, no CrossFit experience required. Classes at 8 a.m. and 9 a.m. FREE!
Options: GO SO HARD in the first 3 minutes (think 18-20 burpees), and then try to hold on …
Maintain a steady pace and try to hit 12-15 per round and keep your breathing under control.
Either way, LEARN something about yourself today! Don’t let this be mindless suffering.
6 rounds for time: 15 deadlifts (135/95) 100-m run -rest 30 s- 25 air squats 100-m run -rest 30 s-
Rx+ (185/135) MissFit (95/65)
Lift, run, rest. Squat, run, rest. Try to maintain intensity on your sets, and keep transitions short! Use your rest to catch your breath. This will be a big test of stamina. Plan to use a weight for deadlifts you can do unbroken for most, if not all, rounds.
A. 8 mins to get moving! 100-m jog 20-s side plank/side 10 bent-over KB row Lizard walk
Goal today is to work on rope climbs and dips under fatigue. Choose a scaling on one (not both) that’s DIFFICULT for you. If rope climbs, give yourself a target (legless, only 2 pulls, halfway attempt) that makes you FOCUS before hitting the rep. Bike cals and reps are low. GO HARD. Get RPMs as high as possible.
If you’re fresh from earlier this week, scale calories up to 10 and try for as many rounds and reps as possible
C. Quad Smash: 2 mins/side Hip Flexor Stretch: 2 mins/side Pec/Shoulder Smash: 2 mins/side
A. 5-min EMOM: 3 power snatch—empty bar/PVC –Stick your landing!!
B. 10 min EMOM: 2 power snatch
Work up to something heavy for the day. Take this part as “training.” Re-set on the ground between reps.
Make a few early, bigger jumps. As you near your max for the day, feel free to take a minute off before your next attempt.
C. “Randy” For time: 75 Power snatches (75/55)
In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.
The “Randy” Hero WOD was first posted on crossfit.com as the Workout of the Day for Wednesday, February 13, 2008 (080213).
Good technique will be rewarded-—the more efficient you are with footwork, the bigger dent you’ll put in the reps early on. Here are some options to break it up.
It’s a long chipper today!! Little bit of grip and a tough finish with the man makers (Push-up, row, row, burpee, cluster). One partner works at a time. Again, take a skills focus into today. Scrappy, sloppy reps will NOT help you next week. Heavy on the “power” and midline. Get it!
Bust out your tank tops. This is a QUICK, grippy sprint. Choose a weight for your DBs that you can put overhead 10 times when fresh. NO MORE than 2-3 sets as you work through these, and make rests FAST.
If not unbroken, aim for: 9-6 7-5 6-3 (or 9!)
No Larry Special this week. RECOVER for the Hero Challenge!
A. 10 min for quality: 10 cal-row 5 breaths/side in Scorpion Crab walk 20-s hang from bar