Strength WOD:
Hang Power Clean
3/3/3
Check Out WOD Immediately After:
With a continuously running clock perform the following every minute on the minute:
Sumo Deadlift High Pull plus 1 rep (95#/65#)
* Add one rep each consecutive minute, meaning 2 the 2nd minute, 3 the 3rd minute, and so on. Continue until you cannot complete the required number of reps in the given minute.
Score total rounds and partial reps in the last round completed.
Results
Sumo stance, hips flying open, elbows high, bar under chin:
Six of you completed the Whole 30 Challenge from Whole9 recently including Michelle. Huge props! All lost weight, stayed strict, and have seen results improve. They also made some changes to their nutrition to cut down on “cheats” and stay focused on continuing to make progress. Way to lead by example!
Speaking of nutrition. I am reading “the Paleo Solution” by Robb Wolf. It’s outstanding. So good we are going to order a couple copies for the box, make them “loaners” and have them on hand to check out. We encourage anyone who is motivated and interested in how important nutrition, exercise, rest and recovery can literally save your life to go buy a copy or borrow one when we get it. It just may save yours!
Whole9’s Fish Oil FAQ (Fish Oil order from Barlean’s went in and we will have it for sale by next week)
Notes:
Register for Barbells for Boobs! It’s 10/16 at King CrossFit. That Saturday morning we will field trip over to King CF and fight breast cancer together. No class at SRCF that day.
Today we are starting a new push-up challenge for 30 days. It was supposed to start on the 1st but I missed mentioning it. If you are doing it already continue on the schedule, otherwise jump in:
Push-up Challenge:
- Do 30 strict push-ups a day for 30 days. Use good form and perform the KStar push-up (form a triangle from the plank position with your hands and nose, then rotate your elbows to point behind you, complete the push-up).
- Break them up as needed.
- Push-ups as RX’d are with full range of motion meaning elbows are at least at a 90 degree angle or your shoulders are below your elbows and you maintain a plank. If you lower yourself to the floor that is fine just make the rest brief and stay rigid when you push up.
- Scaled push-ups do 1 RX then 29 scaled, adding 1 to the RX total and 1 less to the scaled position each day until Day 30 (i.e. day 2 = 2 RX, 28 scaled).
The point is to get better at them. Do them in the box or at home. If you miss a day then you must make it up. Hang in to the end!