Tuesday, April 22, 2014

Tuesday, April 22, 2014

Tuesday, April 22, 2014

Hawk [pushing Red on the Prowler] has been absolutely crushing it lately. He’s been with us for a couple years now coming in through his stunt buddies Simon & Spencer.

I think Hawk is a pretty funny dude partly because he’s this big dude who can literally lift up our oly platform by himself [seriously he did it today when we moved the GHD’s…everyone’s jaws dropped!] and he can make these intimidating faces from all his stunt/acting work…but he’s one of the nicest people at the box. Yeah I’m calling him out as a big ol’ teddy bear…ok – that might be too far…but I’m super proud of his progress his increasingly proficient technique and giving his Full Effort at every WOD he’s in!

And if that’s not enough just know that Hawk’s got the gym record for max Cals on the Airdyne at like 64 cals! That’s insane!


Tuesday’s Training:

Fitness Only: [6:30pm]

Skill: Front Squat

Sets of 8-10 reps; 30×1

WOD: 20 min AMRAP

200m run

10x Push Ups

15x Wall Ball


Fitness/Performance/Sport classes

A. Back Squat; working up in weight then;

Fitness: 5 5 AMRAP; 40×1 tempo

Performance/Sport: @78%; 5 5 AMRAP [all at 78% of 1RM]

B. 20 min AMRAP

200m run

AMRAP Push Ups

AMRAP Wall Ball

score is total reps combined of push ups & wall ball + rounds running


CrossFit Football [5:30am – note – CFFB is T/Th 5:30am & Sat 9am as part of AC/DC for the next 11 weeks]

Strength: Back Squat: 3×5 across +5# from last Thursday’s session

Accessory: 3 sets:

Barbell Bent Over Row x8 reps

GHD Raises x10

WOD: 3 rounds for time

10x Front Squat heavy

10x Burpee Pull Ups