Wednesday, June 11, 2018

Tuesday, July 10, 2018
July 9, 2018
Thursday, July 12, 2018
July 11, 2018

Wednesday, June 11, 2018

Announcements!

Congratulations to Dorinda for winning the
Whole30 Diet Challenge, scoring 161 points!
She was followed by Janira with 129 points, and 
Marisela with 125 points. Awesome job to all!

Need a CAR DECAL?
Help represent TCCF in our community
Ask your Trainer for one!

Bike WOD THIS Saturday! Plan to bring your bike!
A short bike ride will be part of the WOD!
  If you don’t have a bike, don’t worry… you can share or use a stationary bike!

Mobility on Tomorrow at 5:30 PM! ←sign up in RhinoFit!

Yoga on Sunday at 9:00 AM! ←sign up in RhinoFit!
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Warm-up:
1. Cross-over Symmetry (5 minutes)

2. Run 200 meters (5 minutes)
10 walking Samsons
20 banded good mornings
5 v-ups
15 sit-ups
10 push-ups

Trainer-led skill work with progressions:
Kipping swings, long levers ←higher with each swing
Bar muscle-up from a low bar, Carl Paoliuse a barbell on the rig fastened tightly on each side with a bungee
Bar muscle-up from a boxfront, back, swing and jump
Master athlete Evelyn – spotted bar muscle-up←use 2 spotters

Snatches, Deadlifts, and Cleans… warm-up from empty bar to your working weight

WOD:
For time:
3 rounds of:
  5 bar muscle-ups
  5 snatches
Then, 3 rounds of:
  15 deadlifts
  30 squats
Then, 3 rounds of:
  5 bar muscle-ups
  5 cleans

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options…


Related:
CrossFit WOD Tips With Rory McKernan
The Kipping Bar Muscle-Up


Scaling
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.


Intermediate Option (scale as needed)
For time:
3 rounds of:
  10 chest-to-bar pull-ups
  5 snatches
Then, 3 rounds of:
  15 deadlifts
  30 squats
Then, 3 rounds of:
  10 chest-to-bar pull-ups
  5 cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
For time:
3 rounds of:
  5 jumping pull-ups
  5 hang snatches
Then, 3 rounds of:
  10 deadlifts
  15 squats
Then, 3 rounds of:
  5 jumping pull-ups
  5 hang cleans

Men: 35 lb.
Women: 15 lb.

Recovery/stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch
Foam roll

 

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