Happy Fall everyone! We have a lot of events coming up in October, so rather than sharing another blog post, I wanted to list out all of the dates and some details for those events so you all can go ahead and start making plans!
Upcoming Events:
- Thursday, October 4th, 6:30 pm – Foam Rolling Clinic with James and Jayde from 8 Flags Chiropractic (no regular 6:30 pm class)
- Saturday, October 6th – The Grit Games at Jacksonville Beach (we have at least 8 teams signed up, so come out and support!)
- Saturday, October 20th – Barbells for Boobs (more info below)
- Saturday, October 27th – Halloween WOD and Gymnastics Clinic hosted by Kortneye and Tricia (more info coming this week)
Barbells for Boobs – Register Here
For the second straight year, we are hosting Barbells for Boobs as part of Breast Cancer Awareness Month in October. Last year, we were able to donate more than $500 to the National Breast Cancer Foundation! This year’s Barbell for Boobs is on Saturday, October 20th. We’ll run heats every 15 minutes with the first one starting at 8:45 am and the last one at 10:00 am.
Just like last year, we’re doing the benchmark WOD “Grace”, which is 30 clean and jerks for time (135/95). We did Grace a few weeks ago as we began our power clean cycle, so we’ll be doing it again at the end of the cycle as another way of testing our improvement on the power clean.
Registration for Barbells for Boobs is $30 and includes a t-shirt. YOU MUST REGISTER BY FRIDAY, OCTOBER 5TH to ensure that you get a t-shirt. Last year, we had over 50 people participate, so register soon if you want to get a certain heat time!
Click here for more information and to register.
Week at a Glance: Sept. 24-29
Monday – September 24, 2018
Context: Mental Toughness – Go big on the earlier rounds and see what you are made of on the last round
Strength: 7×2 power clean – 6 of 11 (7 sets of 2 reps, same weight across, 75-85% of max)
Super Set: 7×3 single arm ring row (7 sets of 3 reps on each side, same challenge with all sets)
Metcon: “Cool Runnings”
21-15-9 for time
Power clean (115/75)
Thruster (same)
Scaling Guide: 5-11 minutes, about 3-5 min to finish through the 15 power cleans
Rx+: none
Compare to: January 23, 2018
Tuesday – September 25, 2018
Context: Practice – Why pause snatches are so good for fixing the snatch
Skill Practice: Spend 10 minutes working up to a challenging pause snatch (pause 3 seconds at or just below the knee), plus power snatch (no pause).
Metcon: Wormwood
In 12 minutes:
400m run with med ball (20/14)
Then max rounds with the remaining time:
12 hang power snatch (95/65)
400m run (no med ball)
Rest 2 minutes, then repeat (full 12 minutes again)
Start rounds where you left off
Scaling Guide: 4 – 7 rounds, 2-3 minutes for the medball run and 3 min per round for each round.
Rx+: 135/85 bar
Compare to: NEW WORKOUT!
Wednesday – September 26, 2018
Context: Competition – Go for a new max on deadlifts today
Strength: 3-3-3-3-3 deadlift (5 sets of 3, increase weight with each set to max)
Super Set: 5×5 weighted strict pull-up or progression
Metcon: “Ready or Not”
In 7 minutes.
500m Row then max rounds:
8 DB ground to overhead – two dumbbells (50/35)
6/4 kipping ring dips
Scaling Guide: 3 – 6 rounds, about 1:20 per round after the row.
Rx+: 4/2 ring muscle-ups instead of ring dips.
Compare to: January 5, 2018
Thursday – September 27, 2018
Context: Practice – Using your abs to keep the back flat on all the movements today
Skill Practice: Perform 3 sets of L-sits on the rings, parallettes, or boxes. Use a variation that will get you 10-30s per set
Metcon: “Flippin Malarkey”
6 rounds for time plus a “game changer”
8 push press (95/65)
8 knees-to-elbow
12 Russian kettlebell swing (70/53)
8 bootlegger burpees 15’
1 minute rest
Scaling Guide: 15 – 23 min, about 3 min per round including rest
Rx+: 135/85 bar
Compare to: July 26, 2017 (different standards)
Game Changer: ‘Rx and Rx+ only’. Row for Calories Between minute 20 and 23. Subtract one second for each calorie rowed. If you finish before minute 20, wait until 20 min to start the row, if you finish between 20 and 23, row as many calories as possible until 23 minutes. If you finish after, no rowing.
Friday – September 28, 2018
Context: Practice – Don’t let the bar ‘crash’ onto the shoulders during the cleans
Strength: 6×3 power clean – 7 of 11 (6 sets of 3 reps, same weight across, 75-85% of max)
Super Set: 6×4 single arm ring row (6 sets of 4 reps on each side, same challenge with all sets)
Metcon: “Luzzone”
7-minute AMRAP
16 wall ball (20/14)
6 power clean (155/95)
Scaling Guide: 3 – 5 rounds, about 1:45 per round.
Rx+: 30/20 wall ball
Compare to: April 2, 2018
Saturday – September 29, 2018
TBA
