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Proud

by Andrew B

PRIDE 2016click to embiggen!

I can’t tell you how amazing our entire gym family is, so I’ll let others do it:

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Special thanks to Tina L, Tony L, Steven C, Wendy C, and Cheryl C for planning, Miles S for face painting, William A for being our “DJ”, Sarah C for being the “wagon lady”, and Jessie W, Andrea A, and Sarah M for being the street team.


CrossFit WOD for Monday 27JUN2016

for time:
400m run
15 power cleans
400m run
12 power cleans
400m run
9 power cleans

Fitness = 52/38kg, Performance = 70/50kg. 10 minute time cap. Rest 5 minutes then

Establish a heavy back squat within 10 minutes

Post time and BS load to comments!


Barbell Club WOD

CLEAN (FROM BLOCKS)
– 5x2x70 or 2 to 5kg heavier than last week
– from knee or just below knee to practice transitions and check bar path through hip

BACK SQUAT
– 1x5x70
– drop 10 to 13kg then 3×5
– speed out of the hole > everything

STIFF-LEG DEADLIFT
– 4x6x65 of 1RM deadlift or 2 to 5kg heavier than last week
– hinge strength

2-3 rounds:
10 GHR (weighted?)
10 db split squats/side

accumulate a 180sec hollow rock


Kettlebell S&C WOD

Simple & Sinister, then

Long-cycle clean and jerks.
BEG: 5 min
NOV: 7 min
ADV: 10 min


ARTICLES

Longevity vs Performance – TrainingThinkTank
We’re One Big Team, So Run Those Stairs – NY Times
Watch Out for I-1515 Signature Gatherers – The Stranger