- Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
- Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.
- Barbell Club will be starting a NEW cycle TOMORROW, 8/23. Get in to work percentages, work from pulling/jerk blocks, and apply the squat cycle we are currently in to your oly lifts!
Endurance Class- 8AM
Run 1 mile, Rest 1:1
2x800m, Rest 1:1
4x400m, Rest 1:1
2 Hypoxic Runs- Run as far as you can while holding your breath. Rest as needed between efforts.
Today’s Workout- 9 and 10AM
Team “Linda”
In teams of 3, you will take the AVERAGE weight of all three athletes- that will be the weight on the barbell. The barbells will be set according to the average weight. For example…Athlete A is 180 pounds. Athlete B is 190 pounds. Athlete C is 200 pounds. The bars will be set up at the team’s average weight…190 pounds. Squat Clean will be 143, Bench will be 190, Deadlift will be 285.
Athlete A will start at the squat clean station. Athlete B will start at the Bench Press station. Athlete C will begin at the Deadlift station. 3,2,1 go…each athlete must complete 10 reps of that particular movement. Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement. After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station. At this point they are back where they began the wod. This is the start of round 9. They will repeat the process until they have all gone from 10 down to 1.
There is a 40min time cap to this workout. There will not necessarily be a class “warm up” today, just enough time to warm up each lift.
