Build to a heavy set of:
2 TnG Power Snatch + 2 Overhead Squats
EMOM for 14:00:
3 Hang Power Snatches
5 Snatch-grip deadlifts
5 kettlebell swings
If there's one thing I love, it's ANYTHING that makes people better at snatching a barbell! Let's be very clear. If you guys didn't like this CrossFit thing so much, I'd re-name the Fort "Snatch-Fit Fire" and we'd do snatch work every.single.day. I become a total puddle of nerd when it comes to helping people learn to snatch.
For the strength work tomorrow, you'll be starting with some power snatches. It's not all about receiving the bar below parallel you know....sometimes you gotta stop that elevator before it reaches the bottom floor! CONTROL! FEEL where your bar is. Don't just blindly receive a snatch in la-la land, feel yourself pulling under the bar to exactly the height you need to be in order to receive with locked out arms. As the weight increases, so will the depth of your squat.
Make sure you have this Friday night saved for Mad Dog's going away party. You only get one shot at sending someone off with a BANG, so let's do this right! 6:30PM at Lindy's Landing in Wauconda, and bring your families. We'll be outside on the beach, and your kiddos can run around and frolic and build us kettlebells out of sand. I reserved about 5 tables in the beach pavilion for our shin-dig.
10 box jumps
15 double unders
After that long mile run yesterday, these 300m runs will feel like a breeze! You guys definitely had your fast pants on for that mile run!! We saw Amber take the top spot on our record board for the ladies with her 6:03 run, and Claire was right behind her at 6:07. I'm not sure how our evening classes did, but I know George improved his time by 10 seconds and finished in 5:45!! There were a TON of PR's - great great job! It's almost like this CrossFit thing is making you guys faster...
25 double unders
That's right kids! We're following up yesterday's AMAZING tire flips and prowler pushes with a one mile time trial. There will be NO scaling the run on this workout. The point is to see where you're at for your one mile time....and if you run less than that we won't know. See? It all makes sense.
We have a LOT of fast little bunnies that are going to be shaking up the record board tomorrow for the 1 mile run! I was even starting to hear some smack talking from the 9AM'ers and GYG'ers! It should be EPIC!
It's with a VERY heavy heart that I have to let you know that we are losing one of our Fort Family members. Kelly "Mad Dog" Madigan has found a great opportunity to teach in Atlanta AND live closer to his son. (Who is going to be strong just like his DAD!) His last WOD with us will be Friday since he is leaving in the wee hours of Saturday morning. We are planning his bon voyage party this Friday night at Lindy's Landing in Wauconda. We'll get things started nice and early - let's plan for 6:30PM.
Part 1: Front Squat - Establish a heavy single
Part 2: 3 sets of 3 front squats (70% of part 1)
Part 3: 2 sets of 5 front squats (50% of part 1)
Accumulate in any order, resting as needed
24 tire flips
4 Prowler Sprints (25m each)
OH SNAP! We've had the prowler for a long, long time and never officially used it in class. Mostly because we only have ONE of them. The main focus of tomorrow is the extended strength portion, and then it's just fun to flip tires and push the prowler around. It's going to be a super duper ass workout - that's for sure!
In case you've never flipped tires at the Fort, I am going to recommend wearing a tshirt that is NOT your favorite. The tires, though they have been power washed, tend to be a little dirty. I'd hate to see anyone ruin a $35 LifeasRX shirt by flipping tires.
In Teams of 2, each complete 5 rounds of:
10 box jumps
10 KB swings
We did a WOD like this back on 4/29, but each individual had to do 10 rounds. Now we're taking a new spin on this WOD by making it a team WOD! Last week Tony and Claire were our champs. Not satisfied with regular champ photography they instead made a champion video. That's taking it to a whole new level.
We are finishing week 2 of our Pull Challenge, and there are a LOT of homework stickers on the posters! Great, great job to all of our participants. If you haven't jumped into this challenge, it's not too late. I am so proud of new Heather - she already moved up a whole level by getting her :30 pull-up negative last night! Personally, I think she had more in her....but knew she just needed to get 30 seconds. Atta girl! Keep working homework guys and you can move up a level whenever you meet the goals. If you're unsure where to start, take a look at the homework sheets in the front room. Start with level 1 and see if you can complete the goal work, then move to level 2, etc, until you find a level where you can't already do the goal. KAZAAM! That's where you start.
3 sets of
In teams of 2, complete
Partners switch every minute
So help me....if anyone looks at this WOD and says "Oh, JUST rowing??" I'll probably throw chalk at you. For those of you who are newer-ish to the Fort and have yet to experience these longer rowing pieces, you're in for a real treat. Rowing is SO much more than just sitting and pulling on a handle. These long distances are a mental and physical battle that not many people are prepared for. Approach this WOD like it's a feral cat that's trapped under your deck. Be cautious, pace yourself, and don't let it bite you!
We're hammering out the last details of the Outdoor adventure WOD, and it's time to register! The workout will be totally new and totally fantastic this year. We are keeping teams of 2, and the cost is only $10 per person. Each team member will have to register through ZenPlanner separately. Heat sign up sheets will be appearing at the Fort next week, so keep your eyes on the events board.
Pull Challenge Work
In Teams of two, complete 4 rounds of:
400m run w/med ball toss
4 rope climbs
50 double unders
10 wall climbs
It looks like a fun Metcon Wednesday! There are a lot of skill movements in this little number. First we have everyone's favorite - rope climbs. I know it's hot guys, but please bring a pair of tall socks with you if you don't want to wear pants. We have athletic tape, but that should only be used as a last resort. It doesn't protect your leg nearly as well as doubling up a tall sock.
Follow up those rope climbs with some double unders. I have seen a LOT of you practicing lately and that makes me super happy. I even got to see Rebecca get her first double under the other day!! Atta girl! Speaking of double unders, which of the Fort jump ropes do you guys prefer? The thin whippy McGee ropes? The ones with the longer handles and white cables? Let me know so that we can get more ordered. They don't last forever and I think our supply is getting low.