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Here we are everyone!  It’s Friday, we have the last event of the “Wanna Throwdown” ih-house competition, and the week has presented some different challenges in the programming for members.

Week Recap

On Monday we tackled a long time domain with a 30 minute every minute on the minute workout consisting solely of bodyweight movements: the pull-up, push-up and sit ups.  I think many of you were surprised as to how taxing this WOD was even if you scaled the volume by half.  Additionally, the mental aspect to continue to push through after 20 minutes when you may have just wanted to stop.  Training sessions consisting of 30 minutes plus are not the norm but they cannot be avoided if you are training for the highest level of well rounded fitness.

Wednesday and Thursday threw in the twist of having to complete sets unbroken in the swings and double unders.  Having the ability to perform skills while under great fatigue comes from many hours of practice and a higher level of fitness.  I find it useful to move between movements at a slower pace to allow a bit of recovery very helpful.  I noticed many of you doing the same.

We have been continuing the strength cycle using max reps at percentages of your 1 rep max and it has been working very well in building confidence  in pushing through perceived limitations.  Each week your numbers should be climbing with the constant exposure to time under tension.

“Wanna Throwdown”

Tonight is the final event of the series and winners will be announced.  The competition has been fierce thus far and many of you have achieved new levels in ability and confidence in your current capacities.  Competition is great in the manner as it pushes on to further heights otherwise may not have been achieved.

This last event is being sponsored by Appalachian Jerky & Notch Brewing Company.  If you have tried the jerky we carry in house then you already know how good it is!  It has a little bit of heat and it is 100% Paleo friendly!  Samples will be available for all to try.

Appalachian Jerky Company is two guys, Ron and Doug, who enjoy high quality and flavorful beef jerky (not the mass produced, processed and bland junk). Our jerky varieties are made in the Green Mountains of Vermont using strips of lean top round steak and intense brines.

Notch, the first brewing company to focus exclusively on session beer. We held the title of “only session beer company” for three years. Imagine that, three years of people telling us we were nuts, crazy and had lost our minds to focus on session beer. But today, in 2013, we are on the front edge of the trend, and no longer the lunatic fringe.

Notch was launched in February of 2010 by Chris Lohring, a professional brewer since 1993, most notably at the Tremont Brewery in Boston MA. Today, Chris is an independent brewer – he owns no facility – instead brewing with other breweries. He currently brews his beers at two locations, the Ipswich Ale Brewery (Bottles, Draft, Cask) and Kennebunkport Brewery (Cask and One-Off).

Notch was born to debunk a myth born of the craft beer movement, that flavorful beer is synonymous with high alcohol. In the US, brewing great beer without a debilitating ABV had seemed all but dead. Not anymore. Beers of great flavor and lower alcohol have been brewed for hundreds of years in every great brewing nation except ours. Notch is not out to change the US craft beer world, but to simply offer craft beer fans an option. Because sometimes having another beer is more fun than going home.

Please thank Doug tonight when you see him for sponsoring our event!

Tonight we have an additional treat for everyone.  Ryan Shawgo of Danzan Ryu Boston will be offering free 15 minute deep tissue massages for athletes and spectators that wish to partake.  I have had two sessions with Ryan and they have been exactly what I have needed.  I have left feeling super refreshed and for those of you that are aware, I have been battling a right hip/knee issue since the CrossFit Games Open.  Two sessions with Ryan and I have had a significant breakthrough allowing me to resume almost all activities.  I strongly encourage that you take advantage of the sessions and book some additional sessions with Ryan. He is conveniently located in Cambridge.

What’s on Tap

Saturday 7/27
6 Rounds for time
400m run with 50#/35# sandbag
12 Push press, 115#/75#
12 Box Jumps, 24″/20″
12 Sumo Deadlift High Pull, 95#/65#

Sunday 7/28
Complete 5 rounds for time (each round)
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Squats
Rest 1:00

Monday 7/29
Overhead Squat – 45%/5, 55%/5, 65%/3, 75%/max reps then back down

Complete as many rounds in 12 minutes as possible
3 Snatch, 135#/95#
6 Snatch grip deadlift, 135#/95#
18 Wallball shots, 20#/14#

Tuesday 7/30
“Filthy Fifty”
For time:
50 Box jump, 24″
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Wednesday 7/31
Press – 50%/5, 60%/5, 70%/3, 80%/max reps and then back down

Tabata Sets (lowest reps is the score)
Air dyne (calories)
Air Squats

Thursday 8/1
Front Squat – 50%/5, 60%/5, 70%/3, 80%/max reps and then back down

Complete Every minute on the minute for 15 minutes
1 Squat clean, 185#/125#
3 Over the bar burpees

Friday 8/2
Jerk – 15 minutes to work up to a heavy single

7 rounds for time…
500m run
15 Toe to bar

Get after y’all! It’s Fire It Up Friday!

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