Join us between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Box squat 6×1 (90-95% 1RM) then 50 evil wheels NFT
- AMRAP in 15 minutes of: 10 push press (135/95), 20 pull ups, 50 DUs
- Complete 5 rounds for time of: 2 rope climbs, 8 back squats (225/135), 9 HSPU
- “Nutts” – Complete for time: 10 HSPU, 15 deadlifts (250/165), 25 box jumps (30/24″), 50 pull ups, 100 wall balls, 200 DU, 400m run (45/25#)
- Rack pull 1-1-1-1-1-1-1 (+7″) then 5×5 good mornings (30-40% 1RM rack pull)
- Complete in any order, NOT for time: 200m farmer’s carry (AHAP), 5 legless rope climbs, 50 Russian twists (25/15#), 25R/L weighted step ups, 100 push ups (advanced: ring push ups)
Nutrition Notes: ICA’s Fall 2015 Nutrition Challenge kicks off in 11 days! Are you ready?!? If you missed the last few posts on this topic, click HERE to read up on the nutrition challenge details. If you plan to do Level 3, we strongly recommend attending Jenna Carelli’s Flexible Dieting Seminar next Thursday night at 6:30pm. TODAY IS THE LAST DAY TO REGISTER! If you are unable to attend next Thursday but would still like to work with Jenna, you can sign up for the seminar and she will provide you with the handouts and work with you individually to create a nutrition plan.
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CrossFit Endurance @ 4:30
Buy in: 400m sprint
Then…
7min AMRAP
10 Overhead Squats (95/65#)
10 pull-ups
3min rest
7min AMRAP
10 power cleans (95/65#)
10 hand stand push-ups
3min rest
7min AMRAP
10 snatches (95/65#)
10 Toes 2 Bar
Cash out: 400m sprint
Oh my.
Adam and I want to do the seminar but couldn’t make it to the gym today. We won’t be in until Friday. Can we give you $ then
No prob Chris.
OOOHHHHH Flexible “DIETING” seminar. I read that too fast, phew, that could have been embarrassing. #leftswipe
I was seriously worried about my hands this morning. It hurts to type. Am I getting arthritis? And then I remembered. Oh, yeah, I did 2,000 meters of 100 pound farmer’s carry last night! THAT’S why my hands hurt!
CrossFit Endurance
Athlete: Row 1 before WODs, Row 2 after WODS
Peggy: 1:48, 1:55
Dave 1:11, 1:14
Moira 1:47, 1:43 (faster!)
Murray 1:05, 1:21
Janna 1:37, 1:43
Steve 1:14, 1:23
Adam S. 1:11, 1:17
Sarah W. 1:25, 1:31
WOD #1
Peggy 3 (35#)
Dave 5+10 Rx
Moira 4 (35FS, RR)
Murray 3+10 (45+AM)
Janna 4 (45#, P)
Steve 3+14 (DCPU)
Adam S. 2+17 (75FS, P)
Sarah W. 4+10 (65FS, P/mf)
WOD #2
Peggy 5+9 (35, 15#DB)
Dave 3+11 Rx
Moira 4+4 (35, wall climbs/push-ups)
Murray 3+10 Rx
Janna 4 (55, 20#DB)
Steve 3+16 (30#DB)
Adam S. 3+6 (75, 25#DB)
Sarah W. 4+10 (65, 20#DB)
WOD #3
Peggy 3 (35)
Dave 2 (rip!) Rx
Moira 3+10 (35 PC, T2DB)
Murray 2+10 Rx
Janna 2+13 (45)
Steve 2+9 Rx
Adam S. 2+6 (K2E)
Sarah W. 3+10 (55, T2P)