Tuesday, December 5, 2017

Monday, December 4, 2017
December 3, 2017
Wednesday, December 6, 2017
December 5, 2017

Tuesday, December 5, 2017

Announcements!

Our Christmas Ornaments are here! Please take an ornament as a thank you to all of our members for another great year at TCCF!

Thinking you might need a challenge to start off the New Year?
Athlete registration for the Lurong “Resolution” Challenge is open!
There are prizes for early registrations! Click here for more info ←
Earlybird pricing is available through 12/28…
Challenge dates are January 15 – February 18 (5 weeks)


Our Toys for Tots collection continues!
Here is another awesome opportunity for us to shine as a CrossFit Family!
→Box #2 is here! The deadline for donations is Saturday, December 16th!


Christmas Party at Ron and Sue’s ~ December 16th @ 7:00 PM
Bring a dish to share if you can – this is optional… bringing yourself and sharing the holidays with your CrossFit Family is most important!
White Elephant Gift Exchange (if you want to participate) – under $20

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Warm-up:
20 meters each:
Walking Samson 
Knee Hugs
Over the hurdle

:30 bar hang
5-10 bar pull-ups, seated pull-ups, or ring rows

Dynamic prone scorpion
Foam roll

Skill:
The Push Jerk (f
rom :31)
Lots of light technique work…gradually work up to your working weight

WOD:

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
    Rest 1 minute
From 4:00-7:00, run 400 meters then do 95/135# push jerks
    Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
    Rest 1 minute
From 12:00-15:00, run 400 meters then do 95/135# push jerks

No racks for this workout
Post reps completed each round + total reps

Scaling this WOD
If you are unable to complete a 400-m run in less than 2 minutes, reduce the distance. Choose a pull-up option that allows you to complete 10 consecutive reps in your warm-up. For the jerks, select a load with which you can perform fast singles. Strive to complete at least 8 jerks in each round. 

Beginner
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 200 meters, then ring rows in remaining time
Rest 1 minute
From 4:00-7:00, run 200 meters, then push jerks in remaining time
Rest 1 minute
From 8:00-11:00, run 200 meters, then ring rows in remaining time
Rest 1 minute
From 12:00-15:00, run 200 meters, then push jerks in remaining time

Men use 75-lb. barbell
Women use 55-lb. barbell

Intermediate
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters, then pull-ups in remaining time
Rest 1 minute
From 4:00-7:00, run 400 meters, then push jerks in remaining time
Rest 1 minute
From 8:00-11:00, run 400 meters, then pull-ups in remaining time
Rest 1 minute
From 12:00-15:00, run 400 meters, then push jerks in remaining time

Men use 115-lb. barbell
Women use 75-lb. barbell

If unable to complete the first 400-m run in less than 2 minutes, reduce distance to 300-m. If unable to complete 1 pull-up, finish the set with seated pull-ups. Reduce the load for the next round of push jerks if you are unable to complete more than 5 reps. If able to complete more than 12 push jerks, increase the load during the next round.

Post-WOD:
400 meter recovery walk with pinch grip carry
Calf stretches
“Y” stretch
Foam Roll

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