Nov 10, 2019
Programming Note
This week is a transition week. We will have some fun with different lifts and conditioning workouts as we reset for our next cycle. Be on the lookout for more information regarding our upcoming cycle posted to the blog.
Strength
1a) Front Rack Reverse Lunges
- @ RPE 5-6 x 6 / leg x 4 sets
1b) Arch Up
Strength Notes
Today’s strength consists of two exercises and you will alternate back and forth between the two. For the lunges you will warm up to a moderate weight. You will then complete all four working sets at that weight. We haven’t done any heavy, unilateral exercises in a while, so no need to push it here today. Between your sets of lunges you will perform arch ups. This will serve as an easy way to sneak in some gymnastics positioning work.
Conditioning
3 Rounds for time:
- 400m Run
- 21 Kettlebell Swings (53/70)
- 15 Toes to Bar
Conditioning Notes
Today’s workout is a task priority workout. It closely resembles the benchmark workout “Helen” but with a heavier kettlebell and toes to bar instead of pull ups. We want you to challenge yourself with a slightly heavier kettlebell, however you should still look to do all 3 sets of swings unbroken. The toes to bar should also be done in no more than 2 sets, with a quick break between each.
Nov 10, 2019
Microcycle Preview
You all did so well the past five weeks of the Open. This week is a transition week. Be on the lookout for details on our upcoming cycle as we reset for a new year!
- Monday: lunges
- Tuesday: dumbbell bench press
- Wednesday: long conditioning intervals
- Thursday: front squat
- Friday: weighted pull up and weighted dip
- Saturday: team workout
Nov 8, 2019
**Scheduling Note**
What: Semper Fi Fundraiser
When: Saturday, November 9th at 0830
Where: Solidarity CrossFit
In honor of the Marine Corp’s 244th birthday and Veteran’s Day, Solidarity is holding a public charity workout with 100% of the monies donated to the Semper Fi Fund. The Semper Fi Fund is a non-profit organization that provides many services to members of the United States military and their families.
Warm ups will begin at 0830 and first-come-first-serve heats will run every 30 minutes starting at 0900. The workout may be done individually or on a team and will have scaling to accommodate all levels of fitness.
This event is open to the public! Please bring your friends. Members and others can sign up here.
Members, please note that Open Gym and Barbell Club will be cancelled due to the event.
“Bert”
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
For time:
- 50 Burpees
- 400m Run
- 100 Push Ups
- 400m Run
- 150 Walking Lunge Steps
- 400m Run
- 200 Squat
- 400m Run
- 150 Walking Lunge Steps
- 400m Run
- 100 Push Ups
- 400m Run
- 50 Burpees
Nov 7, 2019
**Scheduling Note**
What: Semper Fi Fundraiser
When: Saturday, November 9th at 0830
Where: Solidarity CrossFit
In honor of the Marine Corp’s 244th birthday and Veteran’s Day, Solidarity is holding a public charity workout with 100% of the monies donated to the Semper Fi Fund. The Semper Fi Fund is a non-profit organization that provides many services to members of the United States military and their families.
Warm ups will begin at 0830 and first-come-first-serve heats will run every 30 minutes starting at 0900. The workout may be done individually or on a team and will have scaling to accommodate all levels of fitness.
This event is open to the public! Please bring your friends. Members and others can sign up here.
Members, please note that Open Gym and Barbell Club will be cancelled due to the event.
CrossFit Open Workout 20.5
For time, partitioned any way:
- 40 muscle-ups
- 80-cal. row
- 120 wall-ball shots
Nov 6, 2019
**Scheduling Note**
What: Semper Fi Fundraiser
When: Saturday, November 9th at 0830
Where: Solidarity CrossFit
In honor of the Marine Corp’s 244th birthday and Veteran’s Day, Solidarity is holding a public charity workout with 100% of the monies donated to the Semper Fi Fund. The Semper Fi Fund is a non-profit organization that provides many services to members of the United States military and their families.
Warm ups will begin at 0830 and first-come-first-serve heats will run every 30 minutes starting at 0900. The workout may be done individually or on a team and will have scaling to accommodate all levels of fitness.
This event is open to the public! Please bring your friends. Members and others can sign up here.
Members, please note that Open Gym and Barbell Club will be cancelled due to the event.
Conditioning
Every 3:00 for 10 rounds:
- 12/9 Calories
- 8 Dumbbell Box Step Ups (35/50)
- 8 Burpees
