Workout of the Day
A) In 20min:
a1. Back squat -MTR- 10-8-6-4
a2. HSPU 3-2-1-ME
20 Double Unders
10 Push Ups
5 Front Squats (155/95lb)
Notes–Happy Monday! Great job today guys! Everyone’s squats are looking real good. You will be seeing this style of workout for a while, where the first part will be a strength component and the second part will be a relatively short met-con (metabolic conditioning). Today’s met-con is definitely the style of what we could see in the CrossFit Open… relatively light and fast. For many of us, the hold up is still our double unders. If you want to get better at them, buy a rope and practice the Buddy Lee warm-up drills and of course double unders. This movement is in so many competitions so the more comfortable you feel with it, the better. I know it’s frustrating to miss, but keep at it and they will improve. Speaking of improving… let’s get some more small goals up on the chalkboard! October is upon us!
Saturday, October 19—Lift Up Luke Workout. Hey guys, next Saturday at each of our group classes (8, 9, and 11am) we will be doing this workout (5 minute AMRAP of 5 Hang Power Cleans (155/105), 24 Double Unders and 10 Pull-ups) along with hundreds of other CrossFit gyms to support early diagnosis and treatment of Autism. It is done in honor of families who struggle to deal with Autism. We will likely run each class in heats, where we will count reps for one another. If you would like to donate to the fundraiser, you may do so HERE.
Also, there will be a Masters WOD at CFCM (age 40+), on Saturday, October 19th at 12pm. If you are a master who is interested occasionally doing workouts with this group, you can join their Facebook page, CrossFit “Team Experienced”.
Read—How Much Can An Extra Hour’s Sleep Change You?, from BBC News Magazine.
Watch—First Muscle Up at UTE CrossFit. “Highlight of my morning was seeing this. The deal was if he got a muscle up everybody got out of doing a 2k row. Little man came through.” -Tommy Hackenbruck
Eat—Thyme Braised Short Ribs, from Well Fed. Wow, this looks good!
In 4min AMRAP of:
In 4min AMRAP of:
Snatch -MTR- 2-2-2-2-1-1-1-1
Clean & Jerk -MTR- 2-2-2-2-1-1-1-1