Wednesday, January 3, 2018

Tuesday, January 2, 2018
January 1, 2018
Thursday, January 4, 2018
January 4, 2018

Wednesday, January 3, 2018

Welcome Back and Happy New Year to ALL!
Just a reminder of my annual wish for everyone…
⇒BELIEVE IN YOURSELF!⇐
Let’s make 2018 an amazing year!

Announcements:
A BIG Thank you to Adam and Traci for a Super-Fun New Year’s Eve Party!
KidFit Begins next Monday 1/8

Supplemental weightlifting begins next Tuesday 1/9
Please sign up in RhinoFit!
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HAPPY BIRTHDAY DEEBA!!!

Warm-up:
Run 200 meters
30 Dynamic calf stretches
:30 Bar Hang + “Y” Stretch


Max Rep Strict Pull-ups (be sure to record in SugarWOD!)
…Scale to Max Rep Barbell (seated) Pull-ups…no bottom touching

10 Each:
Hip extensions
Push-ups
Dynamic Supine Scorpion
Dynamic Prone Scorpion

Foam Roll

Skills:
Strict Handstand Push-ups/Box Push-ups/Incline Push-ups
The Deadlift… warm up to your working weight

WOD:

3 Rounds for time of:
Run 800 meters
15  Deadlifts, 185/275#
15 Strict Handstand Push-ups

From CrossFit.com 12/19/17

Scaling this WOD
If you are unable to run 800 m within 5 minutes, reduce the distance in the workout. Select a load for the deadlift that allows you to complete the first round of the movement in 2 sets or less. If you have a strict handstand push-up, begin the workout as prescribed and modify if you become unable to perform one. If you do not have a strict handstand push-up, select a modification that focuses on developing upper-body strength.

Scaling options are presented in order of decreasing difficulty…

Option 1
3 rounds for time of:
Run 800 meters
15 deadlifts 125/185#
8 strict handstand push-ups

Start the workout with strict handstand push-ups. If you lose the ability to perform a handstand push-up, complete the set with box push-ups. If you are able to perform 10 consecutive strict handstand push-ups, consider starting the workout with the prescribed number of reps.

Option 2
3 rounds for time of:
Run 400 meters
15 deadlifts 75/115#
8 box push-ups

If you are able to complete 15 unbroken deadlift reps during the warm-up, consider increasing the load. If you lose the ability to perform a box push-up during the workout, modify to a floor push-up.

Recovery/Stretching:
400 meter recovery walk with pinch grip carry

“Y” Stretch”
Foam Roll

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