Before I leave, Rachel gave me a few announcements that I need to post up. The first of which is that there will be CrossFit Games Watch Party at BARx tomorrow (July 25th) from 6-8 PM. Monica is "in charge" (so no Muscle Ups with a beer in one hand).
There will also be a sand volleyball event coming up on Saturday, August 9th from 1-6 at Fenton Park. We decided this was way safer and not nearly as stupid as HooverBall, mainly because it would result in far less dislocated fingers and smashed faces. This will also be our "going away" party for our college students returning to school and a few athletes that are abandoning us for other areas due to work and other life stuff that's not as important as the gym (you know who you are).
Lampitt is ready.
You better believe there's going to be some shirts off high-fiving taking place at this event.
I also have a PDF of upcoming competitions, but I can't post a PDF on here. That's not entirely true, but let's just say that I don't know HOW to post a PDF on here. So we'll find another way to get it to you. Enjoy the weekend.
Also, special note: since everyone is out of town on Saturday and we've forced Monica to get up and come in, please take note of the special skills we have planned for that morning (they're hilarious). We couldn't force her to get up THAT early though, so the 7am is cancelled.
07/24/2014 - Thursday WOD
A): Snatch Balance (4 x 3)
** Focus on catching the weight as low as possible, stay light and work on technique. Feet move from pull position to squat position.
B): Power Snatch (4 x 3)
Metcon (No Measure)
10 Rounds for Quality:
Row 150 Meters every 1:30 (Rest with remainder of the time each round)
Core and Mobility
C1) Close-Grip OHS - 3 x 10
C2) Bird Dogs (from all fours, extend one arm forward and one leg back for a 3 second count) 3 x 10 Alternating reps
C3) Pigeon stretch - 3 x 30 seconds per side (use box if you can't maintain an arched spine, no leaning forward)
07/25/2014 - Friday WOD
A): Shoulder Press (Find 5RM For Today)
** Work up in sets of 5 to heaviest possible set with perfect technique.
B1): Shoulder Press (3 x 5 at 85% of Today's 5RM)
B2): Pull-ups (3 x Max Reps)
10 Rounds for time:
5 Deadlifts (225/155)
7 Barbell Push Ups
Core and Mobility
C1) Banded Hip/Hamstring stretch (on back) - 3 x 30 seconds per leg
C2) Press In Snatch (with PVC or light barbell) - 3 x 8. Snatch grip, bottom of squat, press the bar from behind the neck
C3) Side Planks - 3 x 30 seconds per side.
07/26/2014 - Saturday
A.) Handstand Push Up Skill Work (20 Minutes of Skill Work with Monica)
** Work on Handstand holds, kicking up, strict or kipping push ups, walking, or anything else that floats your boat.
B.) Double-Unders (Learn to Double-Under)
Skill work with the "Double-under Whisperer"
10 Rounds for time of:
Rest 30 seconds