Hotshots 19

Hotshots 19

Hotshots 19

There is a great debate as what is the best way to get a grip on the pull-up bar.

Everybody has their favorite gear from gymnastics wraps to athletic tape to gloves, or just the traditional chalk up.  The fact of the matter is that there is no right answer.  Whatever will protect your hands the best and give you the most comfortable grip on the bar is the best option for you.

For years I’ve used football receiver gloves after trying nearly every other type of hand protection.  I’ve taken a fair amount of grief about using gloves…that it’s “cheating” or that I wasn’t “tough enough”.

The fact of the matter is our hands are our tools, and when we’re doing our WOD it’s our work.  When I’m going to work I want the right tool for the right job, and I certainly want to protect the investment in my tools so that they’ll last me a lifetime.

Despite all this preparation or care, sometimes even with hand protection our hands will rip.  What to do then?  Through trial and error I’ve found that the best thing to do is to cut away any excess skin with sharp cuticle trimmers, and then apply a product called Climb-On.

I’m always back on the bar the next day!  It’s a hand healing miracle.

Climb-On has been used by rock climbers and bouldering enthusiasts for years.  The physical properties of this product include analgesic, antimicrobial, antiseptic, antitoxic, cicatrizant (wound healing), insecticide, vulnerary, bactericidal, astringent, stimulates white corpuscles, and more.

Slightly filtered, unrefined, yellow Beeswax is used as a humectant (draws moisture), an emulsifier (holds ingredients together naturally), and is water resistent (provides protection). It has a high content of vitamin A which is a key component in human cell development. Beeswax also has antibacterial properties and has been recognized as valuable and used for thousands of years.

The best part is that all products from this company are all natural and food grade.  Their policy is that if it isn’t safe to be in your body, you shouldn’t put it on your body.

I’m very proud to say after years of loaning mine out to everybody all the time…we now carry it right here in the pro-shop at CFHV!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development: German Volume Back Squat (20 MIN):

CHOOSE ONE:

New to GV BS? – Do:

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

Familiar with GV BS? – Do:

7 Reps Back Squat @ 80-85% 1RM x 7 Sets. Rest EXACTLY 2 MINUTES between sets. Do not change loads, work across. By sets 5 or 6 should be dropping reps.

20 MINUTE AMRAP – NOT FOR TIME, FOR MOVEMENT:

10 GHD SIT UPS (or T2B, K2E, Evil W.)+ 10 GHD BACK EXTENSIONS (or Supermans)
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20 M EACH SIDE)
100 M HEAVY KB FARMER’S WALK
200 M RUN

Fusion (7:00am & 6:30pm):

ANOTHER CHIPPER! COMPLETE THIS WORK FOR TIME.

CYCLE IS LONGER THIS WEEK:

50 DB PUSH PRESS
+
CYCLE:
40 M BEAR CRAWL
100 M SA. KB WAITER’S CARRY (50 M EACH ARM)
200 M DOUBLE HAND KB FARMER’S WALK
200 M JOG / RUN (FLUSH OUT)
+
REST 1 MINUTE
+
50 RING ROWS
+
50 SIT UPS
+
REST 1 MINUTE
+
50 DB PUSH PRESS
+
CYCLE:
40 M BEAR CRAWL
100 M SA. KB WAITER’S CARRY (50 M EACH ARM)
200 M DOUBLE HAND KB FARMER’S WALK
200 M JOG / RUN (FLUSH OUT)

Dynamic Duo 5K Training:

4W25K: Wk 1 / Day 2
Walk 5 Minutes
+
Run 5 Min / Walk 2 Min x 3 Sets
+
Walk 4 Minutes
+
Stretch 5 Minutes


Thursday’s Training:

CrossFit (4:30pm is Advanced and requires test-in):

Group Warmup – Blood Flow (5 MIN Bike or Row)

A: ALT EMOM 4 (2 Sets):
ODD: Transverse Bridging (Alt sides)
EVEN: 10 M Duck Walk + 10 M Horse Walk (cont.)

B: ALT EMOM 4 (2 Sets):
ODD: Head 2 Wall Game (NEW!)
EVEN: 10 M Ostrich Walk + 10 M Inchworm Walk (cont.)

C: FRONT RACK BARBELL SOTS PRESS:
3-5 Reps EVERY 30 SECONDS x 4 MINUTES (8 SETS) (empty barbell)

D: SUPERMAN SQUAT PROGRESSION – 8 MINUTES to accumulate 10-15 Reps each side.

E: 5 MIN MAX CALS ON AIR ASSAULT. 100% EFFORT.

Fitness (6:30pm):

GROUP WARMUP & MOBILITY:

3 MIN BIKE, RUN, or ROW +
PVC:
10 Press
10 Push Press
10 Good Mornings
x 3 sets

STRENGTH, TECHNIQUE, & DEVELOPMENT: BB P-CHAIN:

Introducing supplementary BB work for developing back and glute strength!

3 SETS:
A1: BB Bent Over Row @ 31X2 x 6 Reps; Rest in rotation
A2: Foot elevated (small box) Glute Bridges x 15 Reps; Rest in rotation

3 SETS:
B1: BB Wide Stance Good Mornings @ 31X1 x 6 Reps; Rest in rotation
B2: Light Plate Cuban Press x 15 Reps; Rest in rotation

WOD: MINI KALSU W/ DB THRUSTER:

EMOM 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTER (in time remain)
There is a great debate as what is the best way to get a grip on the pull-up bar.

Everybody has their favorite gear from gymnastics wraps to athletic tape to gloves, or just the traditional chalk up.  The fact of the matter is that there is no right answer.  Whatever will protect your hands the best and give you the most comfortable grip on the bar is the best option for you.

For years I’ve used football receiver gloves after trying nearly every other type of hand protection.  I’ve taken a fair amount of grief about using gloves…that it’s “cheating” or that I wasn’t “tough enough”.

The fact of the matter is our hands are our tools, and when we’re doing our WOD it’s our work.  When I’m going to work I want the right tool for the right job, and I certainly want to protect the investment in my tools so that they’ll last me a lifetime.

Despite all this preparation or care, sometimes even with hand protection our hands will rip.  What to do then?  Through trial and error I’ve found that the best thing to do is to cut away any excess skin with sharp cuticle trimmers, and then apply a product called Climb-On.

I’m always back on the bar the next day!  It’s a hand healing miracle.

Climb-On has been used by rock climbers and bouldering enthusiasts for years.  The physical properties of this product include analgesic, antimicrobial, antiseptic, antitoxic, cicatrizant (wound healing), insecticide, vulnerary, bactericidal, astringent, stimulates white corpuscles, and more.

Slightly filtered, unrefined, yellow Beeswax is used as a humectant (draws moisture), an emulsifier (holds ingredients together naturally), and is water resistent (provides protection). It has a high content of vitamin A which is a key component in human cell development. Beeswax also has antibacterial properties and has been recognized as valuable and used for thousands of years.

The best part is that all products from this company are all natural and food grade.  Their policy is that if it isn’t safe to be in your body, you shouldn’t put it on your body.

I’m very proud to say after years of loaning mine out to everybody all the time…we now carry it right here in the pro-shop at CFHV!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development: German Volume Back Squat (20 MIN):

CHOOSE ONE:

New to GV BS? – Do:

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

Familiar with GV BS? – Do:

7 Reps Back Squat @ 80-85% 1RM x 7 Sets. Rest EXACTLY 2 MINUTES between sets. Do not change loads, work across. By sets 5 or 6 should be dropping reps.

20 MINUTE AMRAP – NOT FOR TIME, FOR MOVEMENT:

10 GHD SIT UPS (or T2B, K2E, Evil W.)+ 10 GHD BACK EXTENSIONS (or Supermans)
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20 M EACH SIDE)
100 M HEAVY KB FARMER’S WALK
200 M RUN

Fusion (7:00am & 6:30pm):

ANOTHER CHIPPER! COMPLETE THIS WORK FOR TIME.

CYCLE IS LONGER THIS WEEK:

50 DB PUSH PRESS
+
CYCLE:
40 M BEAR CRAWL
100 M SA. KB WAITER’S CARRY (50 M EACH ARM)
200 M DOUBLE HAND KB FARMER’S WALK
200 M JOG / RUN (FLUSH OUT)
+
REST 1 MINUTE
+
50 RING ROWS
+
50 SIT UPS
+
REST 1 MINUTE
+
50 DB PUSH PRESS
+
CYCLE:
40 M BEAR CRAWL
100 M SA. KB WAITER’S CARRY (50 M EACH ARM)
200 M DOUBLE HAND KB FARMER’S WALK
200 M JOG / RUN (FLUSH OUT)

Dynamic Duo 5K Training:

4W25K: Wk 1 / Day 2
Walk 5 Minutes
+
Run 5 Min / Walk 2 Min x 3 Sets
+
Walk 4 Minutes
+
Stretch 5 Minutes


Thursday’s Training:

CrossFit (4:30pm is Advanced and requires test-in):

Group Warmup – Blood Flow (5 MIN Bike or Row)

A: ALT EMOM 4 (2 Sets):
ODD: Transverse Bridging (Alt sides)
EVEN: 10 M Duck Walk + 10 M Horse Walk (cont.)

B: ALT EMOM 4 (2 Sets):
ODD: Head 2 Wall Game (NEW!)
EVEN: 10 M Ostrich Walk + 10 M Inchworm Walk (cont.)

C: FRONT RACK BARBELL SOTS PRESS:
3-5 Reps EVERY 30 SECONDS x 4 MINUTES (8 SETS) (empty barbell)

D: SUPERMAN SQUAT PROGRESSION – 8 MINUTES to accumulate 10-15 Reps each side.

E: 5 MIN MAX CALS ON AIR ASSAULT. 100% EFFORT.

Fitness (6:30pm):

GROUP WARMUP & MOBILITY:

3 MIN BIKE, RUN, or ROW +
PVC:
10 Press
10 Push Press
10 Good Mornings
x 3 sets

STRENGTH, TECHNIQUE, & DEVELOPMENT: BB P-CHAIN:

Introducing supplementary BB work for developing back and glute strength!

3 SETS:
A1: BB Bent Over Row @ 31X2 x 6 Reps; Rest in rotation
A2: Foot elevated (small box) Glute Bridges x 15 Reps; Rest in rotation

3 SETS:
B1: BB Wide Stance Good Mornings @ 31X1 x 6 Reps; Rest in rotation
B2: Light Plate Cuban Press x 15 Reps; Rest in rotation

WOD: MINI KALSU W/ DB THRUSTER:

EMOM 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTER (in time remain)
There is a great debate as what is the best way to get a grip on the pull-up bar.

Everybody has their favorite gear from gymnastics wraps to athletic tape to gloves, or just the traditional chalk up.  The fact of the matter is that there is no right answer.  Whatever will protect your hands the best and give you the most comfortable grip on the bar is the best option for you.

For years I’ve used football receiver gloves after trying nearly every other type of hand protection.  I’ve taken a fair amount of grief about using gloves…that it’s “cheating” or that I wasn’t “tough enough”.

The fact of the matter is our hands are our tools, and when we’re doing our WOD it’s our work.  When I’m going to work I want the right tool for the right job, and I certainly want to protect the investment in my tools so that they’ll last me a lifetime.

Despite all this preparation or care, sometimes even with hand protection our hands will rip.  What to do then?  Through trial and error I’ve found that the best thing to do is to cut away any excess skin with sharp cuticle trimmers, and then apply a product called Climb-On.

I’m always back on the bar the next day!  It’s a hand healing miracle.

Climb-On has been used by rock climbers and bouldering enthusiasts for years.  The physical properties of this product include analgesic, antimicrobial, antiseptic, antitoxic, cicatrizant (wound healing), insecticide, vulnerary, bactericidal, astringent, stimulates white corpuscles, and more.

Slightly filtered, unrefined, yellow Beeswax is used as a humectant (draws moisture), an emulsifier (holds ingredients together naturally), and is water resistent (provides protection). It has a high content of vitamin A which is a key component in human cell development. Beeswax also has antibacterial properties and has been recognized as valuable and used for thousands of years.

The best part is that all products from this company are all natural and food grade.  Their policy is that if it isn’t safe to be in your body, you shouldn’t put it on your body.

I’m very proud to say after years of loaning mine out to everybody all the time…we now carry it right here in the pro-shop at CFHV!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development: German Volume Back Squat (20 MIN):

CHOOSE ONE:

New to GV BS? – Do:

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

Familiar with GV BS? – Do:

7 Reps Back Squat @ 80-85% 1RM x 7 Sets. Rest EXACTLY 2 MINUTES between sets. Do not change loads, work across. By sets 5 or 6 should be dropping reps.

20 MINUTE AMRAP – NOT FOR TIME, FOR MOVEMENT:

10 GHD SIT UPS (or T2B, K2E, Evil W.)+ 10 GHD BACK EXTENSIONS (or Supermans)
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20 M EACH SIDE)
100 M HEAVY KB FARMER’S WALK
200 M RUN

Fusion (7:00am & 6:30pm):

ANOTHER CHIPPER! COMPLETE THIS WORK FOR TIME.

CYCLE IS LONGER THIS WEEK:

50 DB PUSH PRESS
+
CYCLE:
40 M BEAR CRAWL
100 M SA. KB WAITER’S CARRY (50 M EACH ARM)
200 M DOUBLE HAND KB FARMER’S WALK
200 M JOG / RUN (FLUSH OUT)
+
REST 1 MINUTE
+
50 RING ROWS
+
50 SIT UPS
+
REST 1 MINUTE
+
50 DB PUSH PRESS
+
CYCLE:
40 M BEAR CRAWL
100 M SA. KB WAITER’S CARRY (50 M EACH ARM)
200 M DOUBLE HAND KB FARMER’S WALK
200 M JOG / RUN (FLUSH OUT)

Dynamic Duo 5K Training:

4W25K: Wk 1 / Day 2
Walk 5 Minutes
+
Run 5 Min / Walk 2 Min x 3 Sets
+
Walk 4 Minutes
+
Stretch 5 Minutes


Thursday’s Training:

CrossFit (4:30pm is Advanced and requires test-in):

Group Warmup – Blood Flow (5 MIN Bike or Row)

A: ALT EMOM 4 (2 Sets):
ODD: Transverse Bridging (Alt sides)
EVEN: 10 M Duck Walk + 10 M Horse Walk (cont.)

B: ALT EMOM 4 (2 Sets):
ODD: Head 2 Wall Game (NEW!)
EVEN: 10 M Ostrich Walk + 10 M Inchworm Walk (cont.)

C: FRONT RACK BARBELL SOTS PRESS:
3-5 Reps EVERY 30 SECONDS x 4 MINUTES (8 SETS) (empty barbell)

D: SUPERMAN SQUAT PROGRESSION – 8 MINUTES to accumulate 10-15 Reps each side.

E: 5 MIN MAX CALS ON AIR ASSAULT. 100% EFFORT.

Fitness (6:30pm):

GROUP WARMUP & MOBILITY:

3 MIN BIKE, RUN, or ROW +
PVC:
10 Press
10 Push Press
10 Good Mornings
x 3 sets

STRENGTH, TECHNIQUE, & DEVELOPMENT: BB P-CHAIN:

Introducing supplementary BB work for developing back and glute strength!

3 SETS:
A1: BB Bent Over Row @ 31X2 x 6 Reps; Rest in rotation
A2: Foot elevated (small box) Glute Bridges x 15 Reps; Rest in rotation

3 SETS:
B1: BB Wide Stance Good Mornings @ 31X1 x 6 Reps; Rest in rotation
B2: Light Plate Cuban Press x 15 Reps; Rest in rotation

WOD: MINI KALSU W/ DB THRUSTER:

EMOM 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTER (in time remain)
There is a great debate as what is the best way to get a grip on the pull-up bar.

Everybody has their favorite gear from gymnastics wraps to athletic tape to gloves, or just the traditional chalk up.  The fact of the matter is that there is no right answer.  Whatever will protect your hands the best and give you the most comfortable grip on the bar is the best option for you.

For years I’ve used football receiver gloves after trying nearly every other type of hand protection.  I’ve taken a fair amount of grief about using gloves…that it’s “cheating” or that I wasn’t “tough enough”.

The fact of the matter is our hands are our tools, and when we’re doing our WOD it’s our work.  When I’m going to work I want the right tool for the right job, and I certainly want to protect the investment in my tools so that they’ll last me a lifetime.

Despite all this preparation or care, sometimes even with hand protection our hands will rip.  What to do then?  Through trial and error I’ve found that the best thing to do is to cut away any excess skin with sharp cuticle trimmers, and then apply a product called Climb-On.

I’m always back on the bar the next day!  It’s a hand healing miracle.

Climb-On has been used by rock climbers and bouldering enthusiasts for years.  The physical properties of this product include analgesic, antimicrobial, antiseptic, antitoxic, cicatrizant (wound healing), insecticide, vulnerary, bactericidal, astringent, stimulates white corpuscles, and more.

Slightly filtered, unrefined, yellow Beeswax is used as a humectant (draws moisture), an emulsifier (holds ingredients together naturally), and is water resistent (provides protection). It has a high content of vitamin A which is a key component in human cell development. Beeswax also has antibacterial properties and has been recognized as valuable and used for thousands of years.

The best part is that all products from this company are all natural and food grade.  Their policy is that if it isn’t safe to be in your body, you shouldn’t put it on your body.

I’m very proud to say after years of loaning mine out to everybody all the time…we now carry it right here in the pro-shop at CFHV!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development: German Volume Back Squat (20 MIN):

CHOOSE ONE:

New to GV BS? – Do:

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

Familiar with GV BS? – Do:

7 Reps Back Squat @ 80-85% 1RM x 7 Sets. Rest EXACTLY 2 MINUTES between sets. Do not change loads, work across. By sets 5 or 6 should be dropping reps.

20 MINUTE AMRAP – NOT FOR TIME, FOR MOVEMENT:

10 GHD SIT UPS (or T2B, K2E, Evil W.)+ 10 GHD BACK EXTENSIONS (or Supermans)
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20 M EACH SIDE)
100 M HEAVY KB FARMER’S WALK
200 M RUN

Fusion (7:00am & 6:30pm):

ANOTHER CHIPPER! COMPLETE THIS WORK FOR TIME.

CYCLE IS LONGER THIS WEEK:

50 DB PUSH PRESS
+
CYCLE:
40 M BEAR CRAWL
100 M SA. KB WAITER’S CARRY (50 M EACH ARM)
200 M DOUBLE HAND KB FARMER’S WALK
200 M JOG / RUN (FLUSH OUT)
+
REST 1 MINUTE
+
50 RING ROWS
+
50 SIT UPS
+
REST 1 MINUTE
+
50 DB PUSH PRESS
+
CYCLE:
40 M BEAR CRAWL
100 M SA. KB WAITER’S CARRY (50 M EACH ARM)
200 M DOUBLE HAND KB FARMER’S WALK
200 M JOG / RUN (FLUSH OUT)

Dynamic Duo 5K Training:

4W25K: Wk 1 / Day 2
Walk 5 Minutes
+
Run 5 Min / Walk 2 Min x 3 Sets
+
Walk 4 Minutes
+
Stretch 5 Minutes


Thursday’s Training:

CrossFit (4:30pm is Advanced and requires test-in):

Group Warmup – Blood Flow (5 MIN Bike or Row)

A: ALT EMOM 4 (2 Sets):
ODD: Transverse Bridging (Alt sides)
EVEN: 10 M Duck Walk + 10 M Horse Walk (cont.)

B: ALT EMOM 4 (2 Sets):
ODD: Head 2 Wall Game (NEW!)
EVEN: 10 M Ostrich Walk + 10 M Inchworm Walk (cont.)

C: FRONT RACK BARBELL SOTS PRESS:
3-5 Reps EVERY 30 SECONDS x 4 MINUTES (8 SETS) (empty barbell)

D: SUPERMAN SQUAT PROGRESSION – 8 MINUTES to accumulate 10-15 Reps each side.

E: 5 MIN MAX CALS ON AIR ASSAULT. 100% EFFORT.

Fitness (6:30pm):

GROUP WARMUP & MOBILITY:

3 MIN BIKE, RUN, or ROW +
PVC:
10 Press
10 Push Press
10 Good Mornings
x 3 sets

STRENGTH, TECHNIQUE, & DEVELOPMENT: BB P-CHAIN:

Introducing supplementary BB work for developing back and glute strength!

3 SETS:
A1: BB Bent Over Row @ 31X2 x 6 Reps; Rest in rotation
A2: Foot elevated (small box) Glute Bridges x 15 Reps; Rest in rotation

3 SETS:
B1: BB Wide Stance Good Mornings @ 31X1 x 6 Reps; Rest in rotation
B2: Light Plate Cuban Press x 15 Reps; Rest in rotation

WOD: MINI KALSU W/ DB THRUSTER:

EMOM 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTER (in time remain)
There is a great debate as what is the best way to get a grip on the pull-up bar.

Everybody has their favorite gear from gymnastics wraps to athletic tape to gloves, or just the traditional chalk up.  The fact of the matter is that there is no right answer.  Whatever will protect your hands the best and give you the most comfortable grip on the bar is the best option for you.

For years I’ve used football receiver gloves after trying nearly every other type of hand protection.  I’ve taken a fair amount of grief about using gloves…that it’s “cheating” or that I wasn’t “tough enough”.

The fact of the matter is our hands are our tools, and when we’re doing our WOD it’s our work.  When I’m going to work I want the right tool for the right job, and I certainly want to protect the investment in my tools so that they’ll last me a lifetime.

Despite all this preparation or care, sometimes even with hand protection our hands will rip.  What to do then?  Through trial and error I’ve found that the best thing to do is to cut away any excess skin with sharp cuticle trimmers, and then apply a product called Climb-On.

I’m always back on the bar the next day!  It’s a hand healing miracle.

Climb-On has been used by rock climbers and bouldering enthusiasts for years.  The physical properties of this product include analgesic, antimicrobial, antiseptic, antitoxic, cicatrizant (wound healing), insecticide, vulnerary, bactericidal, astringent, stimulates white corpuscles, and more.

Slightly filtered, unrefined, yellow Beeswax is used as a humectant (draws moisture), an emulsifier (holds ingredients together naturally), and is water resistent (provides protection). It has a high content of vitamin A which is a key component in human cell development. Beeswax also has antibacterial properties and has been recognized as valuable and used for thousands of years.

The best part is that all products from this company are all natural and food grade.  Their policy is that if it isn’t safe to be in your body, you shouldn’t put it on your body.

I’m very proud to say after years of loaning mine out to everybody all the time…we now carry it right here in the pro-shop at CFHV!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development: German Volume Back Squat (20 MIN):

CHOOSE ONE:

New to GV BS? – Do:

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

Familiar with GV BS? – Do:

7 Reps Back Squat @ 80-85% 1RM x 7 Sets. Rest EXACTLY 2 MINUTES between sets. Do not change loads, work across. By sets 5 or 6 should be dropping reps.

20 MINUTE AMRAP – NOT FOR TIME, FOR MOVEMENT:

10 GHD SIT UPS (or T2B, K2E, Evil W.)+ 10 GHD BACK EXTENSIONS (or Supermans)
20 M BEAR CRAWL
40 M KB WAITER’S CARRY (20 M EACH SIDE)
100 M HEAVY KB FARMER’S WALK
200 M RUN

Fusion (7:00am & 6:30pm):

ANOTHER CHIPPER! COMPLETE THIS WORK FOR TIME.

CYCLE IS LONGER THIS WEEK:

50 DB PUSH PRESS
+
CYCLE:
40 M BEAR CRAWL
100 M SA. KB WAITER’S CARRY (50 M EACH ARM)
200 M DOUBLE HAND KB FARMER’S WALK
200 M JOG / RUN (FLUSH OUT)
+
REST 1 MINUTE
+
50 RING ROWS
+
50 SIT UPS
+
REST 1 MINUTE
+
50 DB PUSH PRESS
+
CYCLE:
40 M BEAR CRAWL
100 M SA. KB WAITER’S CARRY (50 M EACH ARM)
200 M DOUBLE HAND KB FARMER’S WALK
200 M JOG / RUN (FLUSH OUT)

Dynamic Duo 5K Training:

4W25K: Wk 1 / Day 2
Walk 5 Minutes
+
Run 5 Min / Walk 2 Min x 3 Sets
+
Walk 4 Minutes
+
Stretch 5 Minutes


Thursday’s Training:

CrossFit (4:30pm is Advanced and requires test-in):

Group Warmup – Blood Flow (5 MIN Bike or Row)

A: ALT EMOM 4 (2 Sets):
ODD: Transverse Bridging (Alt sides)
EVEN: 10 M Duck Walk + 10 M Horse Walk (cont.)

B: ALT EMOM 4 (2 Sets):
ODD: Head 2 Wall Game (NEW!)
EVEN: 10 M Ostrich Walk + 10 M Inchworm Walk (cont.)

C: FRONT RACK BARBELL SOTS PRESS:
3-5 Reps EVERY 30 SECONDS x 4 MINUTES (8 SETS) (empty barbell)

D: SUPERMAN SQUAT PROGRESSION – 8 MINUTES to accumulate 10-15 Reps each side.

E: 5 MIN MAX CALS ON AIR ASSAULT. 100% EFFORT.

Fitness (6:30pm):

GROUP WARMUP & MOBILITY:

3 MIN BIKE, RUN, or ROW +
PVC:
10 Press
10 Push Press
10 Good Mornings
x 3 sets

STRENGTH, TECHNIQUE, & DEVELOPMENT: BB P-CHAIN:

Introducing supplementary BB work for developing back and glute strength!

3 SETS:
A1: BB Bent Over Row @ 31X2 x 6 Reps; Rest in rotation
A2: Foot elevated (small box) Glute Bridges x 15 Reps; Rest in rotation

3 SETS:
B1: BB Wide Stance Good Mornings @ 31X1 x 6 Reps; Rest in rotation
B2: Light Plate Cuban Press x 15 Reps; Rest in rotation

WOD: MINI KALSU W/ DB THRUSTER:

EMOM 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTER (in time remain)
Today we will only have one class at CrossFit High Voltage at 10am.  We will all be taking part in the workout “Hotshots 19” in honor of the firefighters who bravely lost their lives to the wild fires in Arizona in 2013.  Here is their story:

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

It was the single biggest loss of firefighters battling a wildfire in 80 years and the most killed in any single incident since Sept. 11, 2001.

The Hotshots were killed when shifting winds led to a rapid swirl of fire that trapped them on a hillside while fighting the flames. The men deployed their emergency shelters, but they were unable to withstand the severe heat and smoke. The men died of burns and inhalation problems, an initial autopsy found.

The bodies of the firefighters returned to Prescott on Sunday after a 125-mile procession from a Phoenix medical examiner’s office through the state. A line of white hearses was greeted by thousands of people, who lined highways and overpasses with American flags.

One member of the Granite Mountain Hotshots survived the blaze. Brendan McDonough, 21, was acting as lookout for the crew. When the winds shifted over Yarnell, he warned his colleagues, but it was too late.

In a powerful conclusion to the service, McDonough recited the “Hot Shots Prayer” in memory of his fallen comrades.

“For if this day on the line, I should answer death’s call,” McDonough prayed, “Lord, bless my Hotshot crew, my family, one and all.”

“Thank you. I miss my brothers,” he said.

Today you can complete this workout solo, or you can split the work up with a partner or team.  Take a moment to reflect on why you CrossFit, and as you face the challenges of this Hero WOD named after them, be grateful that you still have the ability to share in this task with your family and friends in their honor.


Monday’s Training:

“Hotshots 19”

6 Rounds for Time:

-30 Air Squats

-19 Power Cleans (135/95#)

-7 Strict Pull-ups

-400 m Run


Tuesday’s Training:

CrossFit:

2 SETS:
A1: 8 x Foot elevated Glute Bridges
A2: 8 x Banded 2nd Clean Pulls (Dip, Hinge, Lat Pull to Hips, Extension) – FEEL THE STEEL / LATS ENGAGED!!
A3: 8 x Foot Work – up on toes, drop to squat

STRENGTH, TECHNIQUE & DEVELOPMENT: POWER CLEAN BATTERY:

EMOM x 10 SETS: 2 – POSITION POWER CLEAN

1 x HANG POWER CLEAN + 1 x POWER CLEAN

WOD: AMRAP 15 MIN:

30 ALT. DB SNATCHES (15 Each arm)
30 BURPEES
30 DOUBLE UNDERS (60 SINGLES)

Fitness (6:30pm):

Strength, Technique & Development: LEG STRENGTH:

3 SETS:
A1: Tempo Back Squats @ 50X1; 6 Reps; Rest 30 Sec
A2: DB (or unweighted) Box Step Ups x 12 Reps; Rest in rotation

1 SET:
B: 100 Walking Lunges

WOD: “ANNIE”:
50-40-30-20-10

Double Unders* (2:1 Singles)
Sit Ups