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U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

We have one workout today at 0900. We will have Open Gym tomorrow (Friday, 11/28) from 1000-1200. Regular schedule for the weekend (no weightlifting).

Team “LOREDO”

Six rounds of:

  • 24 Squats
  • 24 Walking Lunges
  • 24 Push-ups
  • Run 400 meters

One person works at a time. One partner does ALL 24 reps; alternate movements. Runs together.



Thanksgiving hours:

  • Thursday (Thanksgiving day), Hero WOD at 0900
  • Friday, open gym/makeup 1000-1200
  • Regular weekend schedule (No Olympic Weightlifting on Saturday)

Strength:

Fitness:

1) 3×5 Front Squat Linear Progression.

2) 3×5 Back Squat Linear Progression.

Performance:

Option 1) Utilizing 90% of Front Squat 1RM,  Front/Back Squat, 6 x 3-6

Do 3 front squats, rerack bar, take a breath, then immediately do 6 back squats. Six sets. Get some.

Option 2) Same as above, but four sets rather than six. If the volume of the squat cycle has not been agreeing with you or you want to ensure you have enough time for the met-con you should use this option.

Conditioning:

  • 40 KB Swings (53/35)
  • 80 Double Unders
  • 30 KB Swings
  • 60 Double Unders
  • 20 KB Swings
  • 40 Double Unders

Every minute on the minute, 3 burpees (including the first).



Thanksgiving hours: Thursday (Thanksgiving day), Hero WOD at 0900; Friday, open gym/makeup 1000-1200; Regular weekend schedule (NO weightlifting on Saturday)

Strength:

1A) Fitness: Press 3×5 LP, do a fourth set if time allows.

Performance: Press 3×4 @ 75%, 1×4+ @75%

1B) ME Set of strict/weighted pull ups; aim to fall in 6-12 rep range

Conditioning:

12 minute AMRAP:

  • 10 Handstand Push Ups
  • 10 Box Jumps (24/20)
  • 200m Run

compare to 2014.04.23



Strength

Fitness: Deadlift, 5×2 Linear Progression

Performance: Deadlfit 2×3 @85%, 1×3+ @85%

Conditioning

3 Rounds:

  • 10 Front Rack Lunges  (155/105)
  • 12 Burpees over Bar
  • 14 Toes to Bar



Teams of 2, as many rounds as possible in 25 minutes, OPWAAT:

  • 20 Wall-ball (20/14)
  • 20 KB Swings (53/35)
  • 20 Sit-ups
  • 20 Split Jumps
  • 20 Pull-ups
  • 20 Ring Dips
  • 20 Air Squats
Notes: 1)At the 10 & 15 minute marks both teammates run 300m. 2) The partner that begins the 20 reps must complete all 20 reps, alternate exercises.



Strength

Fitness:

1) 3×5 Front Squat Linear Progression.

2) 3×5 Back Squat Linear Progression.

Performance:

Option 1) Utilizing 94% of load from Monday,  Front/Back Squat, 6 x 3-6

Do 3 front squats, rerack bar, take a breath, then immediately do 6 back squats. Six sets. Get some.

Option 2) Same as above, but four sets rather than six. If the volume of the squat cycle has not been agreeing with you or you want to ensure you have enough time for the met-con you should consider this option.

Conditioning

5 rounds for time:

  • 5 Dead Lifts (135/95)
  • 5 Hang Power Cleans (135/95)
  • 5 Push Jerks (135/95)



Strength

1A) Fitness: Bench Press 3×5 Linear Progression, you may do a fourth set if time allows.

Performance: Bench Press 3×3@ 80%, 1×3+ @80%

1B) 4xMax Effort Strict or Weighted Pull Ups (scale to achieve 5-10 reps per set)

Conditioning

15 minutes, as many rounds as possible:

  • 60m Farmers Walk (70/53)
  • 10 Handstand Push Ups
  • 30 Double Unders



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