Community. Coaching. Caring. Since 2009.
EMOM for 7 mins: Hang Power Cleans and Hang Squat CleansEvery 1 min for 7 mins do:
1 Hang Power Clean
1 Hang Squat Clean
3 rounds for time of:
15 Hang Power Cleans (135#/95#)
15 Burpees
1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Each for time:
Run: 4x 400 m
Rest 2 mins between efforts.
Pic by @ robcwilson
REMINDER:
Tommorow is Coach Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility (like the above pic).
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering another 2 mini mobility clinics:
Coach Rona will go over some of the basic stretches and mobi basics everyone should know including a quick how-to on voodoo bands, rollers, and mobility with a ball.
Events:
Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.
Grab 3 teammates and make a team!
Great highlight video from the Games: 2015 Games Highlights
Tabata Pull-up
Rest 1 min
Tabata Ring Push-up
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Air Squat
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Pic by @robcwilson
This week is Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility.
For time:
Row 1000m
15 Power Snatches (135#/95#)
30 Thrusters (135#/95#)
Run 800m
Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share a rack. You must be complete by 30 min. past start of class to prep and warm up Power Snatch for Chipper.
Team WOD: Power Clean & Jerks, Toes-to-bars, Partner Alternating Wall Balls, Rope ClimbsAs a Team of 2 complete for time:
50 Power Clean & Jerks (115#/75#)
60 Toes-to-bars
100 Partner Alternating Wall Balls (20#/14# to 10 ft./9ft.)
10 Rope Climbs (15 ft.)
* One bar
** Alternate wall ball throws back and forth with partner
*** Scale 1 Rope climb : 2 supine Rope Climbs
Post total time.
5 RFT: Handstand Push-ups, Back Squats and Runs5 rounds for time of:
10 Handstand Push-ups
15 Back Squats (135#/95#)
Run 400m
* Scale HSPU to 1 AbMat or box pike or seated DB press.
For distance:
Handstand Walk, 2 mins
* Use mat lengths to calculate total distance walked. Scale to HS hold practice or shoulder taps.
Every 1 min for 12 mins, alternating between:
6 Chest-to-bar Pull-ups
6 Ring Dips
AMRAP 10 mins: Ball Slams, AbMat Sit-ups and Double UndersComplete as many rounds as possible in 10 mins of:
10 Ball Slams (30#/20#)
20 AbMat Sit-ups
30 Double Unders
The first two Mobility Clinics with Rona yesterday had a great turnout! If you missed it then come next week. You have two opportunities to attend so sign up on the whiteboard. Special thanks to Lindsay C. for supplying the gym with a whole bunch of lacrosse balls!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:
We will have a sign up on the board, at the box so, to be sure we have enough equipment.
Coach Rona will go over some of the basic stretches and mobi basics everyone should know including a quick how-to on voodoo bands, rollers, and mobility with a ball.
Concept2 Rowing Technique Video
“Rowing” – [video]
Lately I’ve seen a couple different rowing “styles” in the gym that would not fall into the realm of good technique. Take the time and watch the above rowing tutorial videos.
21-15-9 reps, for time of:
Deadlift (225#/155#)
Burpee Pull Up
Bench Press 10-8-6-4-2Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
