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Fire It Up! July 19th

Here we go!  It’s another Friday AND tonight is the 3rd event of the “Wanna Throwdown” Series.  Each week the energy has gotten higher as we get closer to the final event.  More on the standings later.

Week in Review

This week’s programming incorporated some strength accessory work and interval training.  It was a great shake up from pure CrossFit style training of “For Time” or and “AMRAP” so that time domains and movements that normally may be neglected can get some attention too.

I know that many of you enjoyed the training with odd objects.  Though these parts of the workouts were not being measured, they do play a role is developing greater fitness and performance.  Keep an open mind with them and have fun.

This has been a really warm summer.  I cannot tell you how great it is to have the air conditioning so that we can keep the training intense and not have to worry about if the floor is soaking wet from sweat and humidity.  When we were in the old space on Terrace Street, I would have to alter the programming just on account of safety.  Audrey has reminded me every time she comes into the gym.

“Wanna Throwdown”

Tonight is the 3rd event of the “Wanna Throwdown” Series.  This event will also be the tryouts for Coach Pat’s Renegade Rowing Team.  Thus far the standings are shaking out as follows:

Women’s Scaled
Sophie H – 6 points
Isle B – 7 points

Men’s Scaled
Lukas K – 11 points
Vadim S – 13 points
Shirtless Bob – 16 points

Women’s Rx
Cori B – 2 points
Anli J – 7 points

Men’s Rx
Keith C – 4 points
Dennis T – 5 points
Sean T – 11 points
Jose R – 13 points

The race for first is tight in all of the divisions.  At this point it’s still any person’s race.  I expect the competition to get more fierce.

What’s on Tap

Here is this upcoming weeks programming:

Saturday 7/20
1. Heaving snatch balance – 6×3
perform 5 L-sit pull-ups between sets

2. Tabata Push Press, 75/55
rest 1 minute
Tabata Sit-ups

Sunday 7/21
1. Thruster – 45%/5, 55%/5, 65%/3, 75%/max reps and then back down

2. AMRAP6 – Complete as many reps in 6 minutes – Power Clean, 135/95

3. 10 minutes of midline work

Monday 7/22
1. Complete every minute on the minute for 30 minutes
5 chest to bar pull-ups
8 push-ups
12 sit-ups

2. 12 minutes of handstand practice

Tuesday 7/23
1. 3 Touch and Go Cleans – build up to a 3 rep max

2. Run 3 x 200m – 1 minute cap

Wednesday 7/24
1. Push press – 45%/5, 55%/5, 65%/3, 75%/max reps and then back down

2. Complete 3 rounds for time…
20 Front rack barbell lunges, 95/65
15 Unbroken overhead swings, 32kg/24kg

Thursday 7/25
1a. Bent over row – 6×6 (go heavier than 7/16 or as heavy as possible)
1b. Handstand push ups – 6×3 (greatest range of motion possible)

2. Complete as many rounds as possible in 10 minutes of this ascending ladder

5 unbroken double unders
2 chest to bar pull-up
10 unbroken double unders
4 chest to bar pull-ups
15 unbroken double unders
6 chest to bar pull-ups
20 unbroken double unders
8 chest to bar pull-ups

40 unbroken double unders
16 chest to bar pull-ups

Rx – double unders must be unbroken

Friday 7/26
Partner WOD – Complete for time
Row 5k
10 Burpee Box Jumps, 24″/20″

While partner 1 performs 10 burpee box jumps, partner 2 begins the 5k row. Once the 10 BBJ’s are finished the partners switch. Partner 2 then performs 10 burpee box jumps and partner 1 continues on the 5k row.

Continue switching back and forth until the 5k is complete for time.

Get after it!  Be sure to be hydrating.  During these hot days its not a bad idea to weigh yourself before class and again after to see how much weight loss occurred due to sweat.  Then consume approximately 16 ounces for every pound lost.  This will keep you feeling great and your performance high.


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