Thursday, June 7, 2018

Wednesday, June 6, 2018
June 5, 2018
Friday, June 8, 2018
June 7, 2018

Thursday, June 7, 2018

SUMMER IS HERE!
1. Weekly Swim WODs are Posted! Look for them on Mondays!
2. We are planning for the 4th of July Parade!
3. Hydrate, Hydrate, Hydrate!

Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help.
Update: Melanie had 
surgery on Tuesday and seems to be doing well!

TEAM WOD tomorrow night @ 5:30 PM! ←Sign up in RhinoFit!
→We will do the Core Strengthening piece at 5:30 prior to the Team WOD…

Mobility is Tonight at 5:30 PM! ←Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!
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Warm-up:
Jump rope 2 sets of 20 double-unders 0r 40 singles
2 rounds of:
5 pvc pass-throughs
5 pvc strict presses
5 pvc good mornings
5 pvc back-squats
5 pvc deadlifts

EMOM for 3 minutes:
Bar-only warm-up…

3 back squats, 3 shoulder presses, 3 deadlifts

Warm-up to your working weight…

WOD:
Otis ~ A Hero WOD!

Complete as many  rounds as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

For our gym purposes each athlete will use 1 bar. We will modify the sequence as follows to limit the amount of loading and unloading required:
• 1 shoulder press → rack the bar
add back squat weight → 1 back squat
• drop the bar and do the deadlift at the same weight
• unload the bar to shoulder press weight
• clean it and proceed with the second round

Scroll for scaling options…
Post total rounds and reps completed

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Ramble joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.  Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.
He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.


Related:
CrossFit WOD 180424 Tips With Pat Sherwood
The Back Squat
The Shoulder Press
The Deadlift


Scaling
For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

Beginner Option
Complete as many roundss as possible in 15 minutes of:
1 air squat, 1 push-up, 1 deadlift
2 air squats, 2 push-ups, 2 deadlifts
3 air squats, 3 push-ups, 3 deadlifts
Etc.

Use ½ body weight for the deadlifts.

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch

Piriformis stretch
Foam roll

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