Monday 2013.07.15

Jul 14, 2013

Next week on July 23rd, 25th, and 27th are your next chances to show a friend what this CrossFit thing is all about with Solidarity’s “Bring A Friend Day”! Start lining up some friends (victims?) now; you’ll be their personal tour guide for a Solidarity team workout!

Strength:

A: Deadlift, 3×5 @75%

B: Deadlift, 5×1 @90%

Conditioning:

Dynamic mobility, then:

800m Run x 2, rest 1:1

400m Run x 2, rest 2:1

200m Run x 2, rest 3:1

Saturday 2013.07.13

Jul 13, 2013

Strength: 15 minutes to make up strength or skill from earlier this week

Conditioning:

3 minutes, as many rounds as possible:

  • 5 Chest-to-Bar Pull Ups
  • 5 Ring Dips

-then (no rest)-

6 minutes, as many rounds as possible:

  • 30 Double Unders
  • 12 Burpees

-then (no rest)-

3 minutes, as many rounds as possible:

  • 5 Chest-to-Bar Pull Ups
  • 5 Ring Dips
Thanks to Bobby at Kleen ‘N’ Team, we got the right equipment to clean our floors. They’re fresh and clean and ready for some burpees!

Friday 2013.07.12

Jul 11, 2013

We’re going to see Sidney perform in La Boheme at The Paramount tonight at 7:30! E-mail Becky if you want to join us!

Strength: 12 minutes of split jerk technique work; if technique is good work up to a heavy single or 1RM

Conditioning: 

Row 500m

4 rounds of:

  • 8 Box Jumps (30/24)
  • 12 Kettlebell Swings (70/53)

Row 500m

Thursday 2013.07.11

Jul 10, 2013

Mobilize: Front rack position

Strength:

A: Front Squat, 3×10 @65%

B: Front Squat, 3-3-3-3-3

Conditioning:

15 minutes, as many rounds as possible:

  • 200m 50/50 Sandbag Run (50/35)
  • 10 Weighted Sit Ups (behind the head 25/15)
  • 10 Ring Rows

 

Wednesday 2013.07.10

Jul 9, 2013

Rest day! Come into the gym and make-up a workout you missed or work on some mobility.

Also, mark your calendars for some upcoming social events! E-mail Becky for more details.

  • THIS FRIDAY, July 12th at 7:30 p.m. – Sidney performs in La Boheme at The Paramount!
  • Wednesday, July 24th at 7:30 p.m. – Steve performs in Legally Blonde – The Musical at Live Arts!
  • Saturday, July 27th (ALL DAY) – come watch the CrossFit Games and hang out at the gym. We’ll have a grill set up, so BYOM (meat) and BYOB and let’s have fun watching people exercise.

We also have our next Solidarity Bring A Friend Week during the week of July 22nd! That Tuesday (23rd), Thursday (25th), and Saturday (27th) will be your chance to share the fun of CrossFit with a buddy. You’ll be their coach and workout partner. Start recruiting!