WOD’s and schedule for Thanksgiving Week. Yoga workshop Details. Test out info.November 21, 2016
Monday and Tuesday normal.
Wednesday 5 and 6 cancelled.
Thursday- The return of the STUFFING BUSTER. Details below
Friday- 6,7, 8:45 cancelled. 1 5 and 6 on.
CrossFit– 30 Rounds for time. 1 Snacth (full) @ 135/95. 2 Over The Bar Burpees. 3 Chest to bar pullups.
Open Prep/Final Week
Power Snatch Max!
Power Clean and Split Jerk Max
Front Squat 1 Rep Max
Max Height Box Jump (careful!)
CrossFit– A) Against a 10 minute clock work this complex for load. 1 Clean Pull, 1 Power Clean, 2 Front Squats. B) Work- AMRAP in 20: 5 Cleans @ 185/125, 10 Bar Dips, 15 Doubles.
Open Prep/ Final Week
Snacth Pull + Snatch + OHS WORK UP TO AHAP.
Clean Pull + Clean and Jerk WORK UP TO AHAP.
Snatch Grip Bent Row Work to a 5 rep Max.
CrossFit- A) 3×8 Seated Dumbell Shoulder Press. B) 5x 3 Strict Pullup. C) Sprint Training- 1 Lap Sled Push AFAP @ 135/90 Rest to recovery. 4 Attempts for cumulative time.
Open Prep/Final Week
Split Jerk Max
Snatch Balance Max
Pullup 1 rep Max
Back Squat 3 rep Max
ThanksGiving Day- The 3rd Annual Stuffing Buster. Just like The Godfather, Part 3, this one’s sure to be the best one!! Athlete Prep @ 8:30 am. Workout heats roll out by 8:45. Count on an hour to an hour and 20 minutes.
FIRST- 500 m row, 400 run 30 airdyne calories, 200 heavyrope singles, 100 steups 20/16″
THEN- 5000/4000 Lbs of Deadlifts. (bars at 275, 225, 185, 135, 95)
4000/3000 Lbs of Back Squats (bars at 225, 185, 135, 115, 95 80)
3000/2000 lbs of Shoulder to Overhead (bars at 135, 115, 95, 80, 65)
2000/1000 Lbs of Kettlbell Swings (Kbs @ 70, 53, 35, 25)
1000/500 Lbs of Rope Climbs (divide by bodyweight to equal # of ascents)
Athlete briefings at 9 and 10. Heats roughly every 5-10 minutes.
The first half is fairly standard issue and shouldn’t confuse too many of you. The second portion of the StuffingBuster will have multiple options for you, the athlete to choose among. As above, for the 5k/4k deadlift we will have bars loaded at 275, 225, 185 and 135 and will have noted the repetitions necessary on each bar to achieve the required total.
Athletes will count and judge their own reps. Guests are welcome and there is no charge, but we ask all guests to sign a waiver and non-crossfitters to restrict themselves to the first half of the double 1/2 decathlon (row, run, bike, jump rope step up).
Totally Scaleable. Many people just do the first half, or just do half the lifting volume, and so on. Join in the fun and impress all your sedentary relatives with tales of your workout. This year, StuffingBuster competitors are guaranteed to LOSE weight on Thanksgiving day, or your entry fee is refunded.
Looking ahead to Saturday December 3rd. Heather will be running a two hour yoga workshop from 12-2 pm. The first hour will be specific strength movements (Yang practice) that will reinforce and supplement much of what we do in day to day Crossfit. The second hour will be sustained asana poses (yin practice) designed to break up bound fascia and increase your end range flexibility.
Cost is $20 for members and $30 for guests. $30 and 40 the day of. Please sign up on the special events board. We will cap this class at 16 people.