First off, while I’m still waiting for Strawberry Progenex, at some point I have to break down, or a good number of you will write follow up reviews to the effect of ” Gym’s OK, owner is a big fat liar! Say’s he’ll give you stuff and then doesn’t.” So, as of 1 pm tomorrow, those of you kind enough to write 5 start google reviews, please pick up your 2 free Progenex recovery packs, and get ready for your life to change! Chocolate Peanut Butter, Mocha, Vanilla and Bavarian Chocolate are available, and if you care to wait for it, Strawberry will probably arrive someday.
Thanks so much for your time and effort on behalf of the Gym. Whitney and I appreciate it greatly.
October 22 at 8am our friends at CrossFit Wilmington are hosting a same gender partner competition they are calling the Double Dare Throwdown! The Facebook Link is HERE. This is a great opportunity to give CrossFit competition a try without having to travel. Jill and Eileen are already signed up and training for it, so you could spend a fun-filled day with those two, AND get some fitness in at the same time.
Your strength block is over. Test out is today and tomorrow and (if necessary) wednesday. Suggested is testing out 1 Upper body and 1 lower body action per day. Upper body being Shoulder Press, Push Press or Weighted Pullup, Lower Body being Front Squat, Back Squat or Deadlift. This strength cycle was a little different in that we didn’t test in (the rationale being that a 1 Rep maximal effort test in is a dangerous event if you haven’t built some tolerance up) so there’s a little more latitude in the WHAT and WHEN of testing out. Please DO get an observer to verify your range and process.
Monday- Sprint Training
Every 3rd Minute
0:00–10 Power Cleans @ 135/85, 15/12Row Calories.
3:00–10 Front Squats @ 135/85, 15/12 Airdyne Calories.
6:00–10 Shoulder to Overhead @ 135/85, 15/12 OTB Burpees.
9:00–10 Power Cleans @ 135/85, 12/15 Row Calories….
…etc etc until 3 complete rounds (9 efforts) are completed. These are meant to be 100% maximal efforts. Scores should get worse from round to round as fatigue builds.
Tuesday- teams and partners
Same gender (ideally) teams of 2 or 3
AMRAP in 8 mins
Kooki Kettlebell Kraziness
4 actions, 2 partners, 1 min per effort as follows
Partner 1- right arm russian swings, Partner 2- right arm russian swings
Partner 1- left arm russian swings, Partner 2- left arm russian swings
Partner 1- russian swings with both arms, Partner 2- russian swings with both arms
Partner 1- American swings with both arms, Partner 2- American swings with both arms
Rest 5 minutes then
Bodacious Box Boondoggle
Against an 8 minute clock
5 laps sled Push @ + 90/50, 5 laps Box Carry (pick up the box and walk with it held it front of you at arms length) @ +45/25. With any time remaining, AMRAP Burpee box jumps 24/20. Split the labor any way you like.