Aug 12, 2015
Friday, August 14th @5:45 p.m.: Farewell Coach Emily
Come wish Emily a proper farewell on Friday August 14th. We will start with a workout at the gym (Outlaw Total) and afterwards move the party to Three Notch’d for drinks.
Warm-up starts at 5:45pm & the workout starts at 6:00pm. The warm up period is REQUIRED to participate in the WOD.
There is still a 5:30 p.m. class and this will NOT be the gym workout on the 14th; we’ll only be doing this workout during a special 5:45pm time slot.
Can’t make it to the workout? Join us at Three Notch’d ~7:30ish.
Check out the Facebook event page for more details.
Sunday, August 16th @1:30 p.m.: Gymnastics Strength Training Workshop with Chris Garay
The ability to move your body through space is a fundamental skill, not only for CrossFit but also in life.
This workshop will cover the fundamentals and beyond of Gymnastics Strength Training, including handstands, levers, planches, and more. Expect lots of hands-on learning and participation, in addition to some theory behind why we do what we do.
Chris Garay has been coaching CrossFit since 2010 and is a Certified GymnasticBodies Trainer, Athlete, and Affiliate.
The cost for this workshop is $15 for Solidarity members and $20 for non-members.
Reserve your spot now.
Aug 11, 2015
Strength
1A) Fitness: 3×5 Back Squat LP @30X0
Performance: 3x 6-8 Back Squat @30X0
– rest 90 seconds –
1B) 3×8-10 Single-Arm DB Row each arm @21X1
– rest 90 seconds –
Conditioning
3 rounds for time of:
- 30 Walking Lunges
- 15 Toes to Bar
- 400m Run
Aug 10, 2015
Strength
Every minute on the minute for 12 minutes: 1 Clean & Jerk
Fitness: Work up; drop weight down if form degrades.
Performance: Start at 70% and work up (you do not have to increase every lift).
Conditioning
7 minute AMRAP:
- 7 Box Jumps (24″/20″)
- 7 Burpees
- 7 Kettlebell Swings (53/35)
Aug 9, 2015
Strength
1A) Fitness: 5×3 Press at new LP weight
Performance: 5×2-4 Press @2111
– rest 90 seconds –
1B) 5×2-4 weighted Pull Ups @2110
– rest 90 seconds –
Conditioning
In teams of 2, complete an 800 meter walk with 2 pairs of DBs/KBs.
Teammates will alternate roles between farmer’s carry and overhead carry. Neither team member may move forward until both team members have assumed their positions – one with DBs/KBs by sides and the other with DBs/KBs overhead.
Choose heaviest weights you can handle; go lighter for overhead carry.
Mobility
2 minutes rolling out upper shoulders/thoracic area with pill or foam roller.
Aug 7, 2015
0845 Weightlifting
1) 1 snatch pull + 1 hang snatch; work to a heavy single for the day
2) Jerk, 3-3-3
1000 CrossFit
Teams of 3, OPWAAT, alternating full rounds:
15 minute AMRAP:
- 6 Burpees
- 9 Kettlebell Swings (53/35)
– rest 5 minutes –
15 minute AMRAP:
- 1 Rope Climb (sub 6 ring rows @ 21×0)
- 9 Box Jumps (24/20)
Mobility
Box Pigeon, 2 minutes each side
