Go Val!

A. Front Squat; build to a heavy set of 5 and do 4 more sets of 5 at that weight.
B. 3 rounds; every 5 minutes for 15 minutes:
Romanian Deadlift @31X1; 6-8 reps
DB Side Step-Up @21X1; 10-12 reps
Glute Ham Raise @2112; 10-12 reps

Notes:
A. The first set of 5 should be heavy but not maximal so that you can do 4 more sets at the same weight.  Coach may assign different types of squats and rep schemes as needed.
B. Prioritize tempo and form over load and volume.  Use the rep range to determine the weight.  for the step-ups, focus on alignment and using the top leg to do all the work, no pushing off the bottom foot or reaching down with the bottom foot.  Control the descent.  Scale GH raises to GHD Hip Extensions or supine single leg bridge at tempo.

Please post results to comments.

Workout of the Day
CrossFit Total
3 attempts each:
Back Squat 1 Rep/3 Rep/5 Rep
Press 1 Rep/3 Rep/5 Rep
Deadlift 1 Rep/3 Rep/5 Rep

Post scores with following info:

(1) 1Rep or 3Rep or5 Rep

(2) sum, in lbs of all 3 lifts

(3) %,  calculated as total/bwt

Competitors:
Rest 1 to 2 hours:
15 Minutes to find your max weight for Turkish get up on each side
Rest as 1 to 2 hours, then:
3 Rounds for time
10 Push Press (115/75)
8 Barbell hop burpees
Practice recovery and nutrition strategies for the big day next week…

Please post nutrition & recovery strategies in addition to results.

A. Deadlift 3, 2, 1, not maximal – perfect thechnique
B. 3 Rounds for time:
12 Ring Dips/Ring Push-Ups
24 KB Swings (70/55)

A. Deadlift; build to a heavy but not maximal set of 2, then do 2 more sets of 2 at that weight
B. AMRAP in 12 min:
5 Strict Toes to Bar + 5 Kipping Toes to Bar
5 Push Press + 5 Push Jerk

Intro Class at Noon

3 Rounds:
AMRAP in 5 min:
3 Burpees
6 Walking Lunges
9 KB Swings
Rest 1 min between rounds

Please post results to comments.

As I’m sure you can see, we’ve been working hard to get the new gym ready for classes and for FrostFit coming up.  I just wanted to update you on the renos and give a bit a of a timeline for upcoming work and events.  We are still waiting on city permits for the new showers and changerooms, we really want to have them done before FrostFit but if the permits and the brand new showers we ordered don’t come in, we may have to go a little  longer without them. The pullup bars are up and we’ve also had the pipes moved on the cinder block wall, this is good because it means handstand pushups and wall ball shots!  We still need to remove some of the old hardware and paint the wall but that will be done in the next few months.  And in bigger news, the secondary gym is just about ready, we are painting it and will be putting down the flooring this weekend so that the new On Ramp class will have a place to train and leave the regular classes with a bit more space.  This room will also be available for personal training and for working individually on skills without disrupting the classes.  The room is actually big enough that we can have a small class such as On Ramp or Mobility AND individuals working in there at the same time.  We are working on a system for putting up higher rings for muscle ups and climbing ropes but in the meantime, we will put up some rings in the secondary gym for those who want to work muscle-ups. 

We are knee-deep in FrostFit planning and it looks like it’s going to be epic.  About 100 competitors and even more spectators!  Thanks to everyone who has volunteered to help, we wouldn’t be able to do it without you!  All volunteers will be getting a phone call over the next few days to confirm your responsibilities and your T-Shirt size so that we can get you a volunteer shirt.  We will also be confirming times to be there and whether we will need you to come to the meeting on the Friday evening before the competition.  If anyone else wants to volunteer we are still taking names, just let Lianne or Yvonne know at reception.  Thank you and good luck!!!

–Coach T.

A. Find you 1RM deadlift
B. 100 KB Swings for time (55#/35#)

Please post results to comments.

Coach Stef

A. 21, 15, 9 reps for time:
Deadlift (225#/155#)
Dips
B. 3 sets:
12-15 Glute Ham Raises
Max L- Sit Hold

Please post results to comments.

Join us tonight for Modown Throwdown during the 5pm, 6pm, 7pm classes.

A. Ring Dips: 3 sets x (AMRAP-1)
B. Deadlift 3 x 2; aim to do all 3 sets of 2 heavier than your heavy triple on Nov 10th, or around 92-97% of last 1RM
C. AMRAP KB snatches in 2min @ 55#/35#

Level 3 Class 2PM:
A. 10 Min Gymnastics Skill Work
B. EMOTM for 10 min:
1 Challenging Rope Ascent
8 Speed Burpees
C. for time:
8 clean and jerk – 135#/95#
25 double unders
Row 250 m
20 double unders
8 clean and jerk – 135#/95#
20 double unders
Row 250 m
25 double unders
8 clean and jerk – 135#/95#

Please post results to comments.

A. Deadlift; build to a heavy, but not necessarily maximal set of 3
B. 10 sets of 2 speed deadlifts @ 11X1 EMOTM @60% of the weight used in A
C. 3 sets:
(AMRAP -1) ring dips; rest approx 1 min
12 glute ham raises; rest approx 1 min

Everyone stretch!

A. Push Jerk; 15 minutes to build to a heavy single
B. Deadlift 3 x 3, all 3 sets at approx. @85-90%
C. 3 Sets:
10 Glute Ham Raises
30 Hollow Rocks

Level 3 Class 2PM:
“Danny”
AMRAP in 20 min:
30 Box Jumps  (24″/20″)
20 Push Press (115#/75#)
30 pull-ups

A. Deadlift; 3 sets of 5
B. 3 sets:
Front Squat; 6 tough reps; rest about 30 sec
Reverse Hyper 10-12 reps; rest about 30 sec
L-Sit hold AMSAP; rest about 1 min
C. For time:
50 Hip Extensions
50 Walking Lunges
Run 400M

Level 1 Class Noon

A. Front Squat & Overhead Squat Technique with dowel
B. Front Squat from rack 4 sets of 6
C. For Time:
Row 500M
10, 8, 6, 4, 2 reps each:
Goblet Squat or OHS, Push-Up, Hanging leg raises or Situps
Finish with 500M Row