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In case you haven't heard, we are starting a bi weekly "LCF chicks" class on Saturdays at 0900. Click the link at the right for more details.
The official first class is this Saturday at 0900. Come on out for some shared suffering!
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3 RFT
250m row
10 DB Thrusters (50#)
20 GHD situps |
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Gymnastic Work:
Handstands!
MetCon
5 RFT
10 KB Clean, Right Arm.
10 KB SDHP
10 KB Clean, Left Arm
10 KB Swing
20 AbMat sitips
setting the KB down during KB the complex costs 5 burpees before continuing. |
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ME Front Squat ( choose 3x5 or 5x3 )
High Rep Back Squat:
1 set at a load where you will fail between 15 and 20 reps.
MetCon
3 RFT
15 pullups
15 burpees
20 squats
400m run |
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Gymnastic Work:
Muscle Ups!
WOD
21-15-9 rep rounds of
Deadlift (225/155)
Box Jumps (24"/20") |
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Gymnastic Work:
Handstands!
MetCon
3 RFT
15 Ring Dip
10 Burpee
5 Pistol |
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'Fran'
21-15-9 rep rounds of
Thruster (95#/65#)
Pullup
Ok so, 'Fran' done correctly is a 3-5 minute wod. PERIOD. SCALE appropriately. This is an all out sprint. I don't want to hear that you did it 'As rx'd' in 9 or 10 minutes. I'd rather hear that you did it in 4:00 with 65#.
Keep that in mind.
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Words of Wisdom from Jeff Martin:
We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise
Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.
12-9-6
Thrusters, 95/65#
21-15-9
Pull ups
If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:
15-12-9
thruster 95/65#
21-15-9
Pull ups |
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Gymnastic Skillwork:
Ring Dips.
MetCon:
AMRAP 15
20 DU
15 OH Lunges (plates: 45/25)
10 pushups
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Gymnastic Skillwork:
Pistols!
MetCon: The run & squat wod. oh no.
4 RFT
400m run
50 squats. (don't cheat the ROM!) |
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5 RFT
10 Squat Clean (135#/95#)
20 KB crawl
10 KB Swing (32kg/24kg)
20m sprint |
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'Helen'
3 RFT
400m run
21 KB Swing (24kg/16kg)
12 pullups |
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DL 3-3-3-3-3
DL 1 set of 15=>20 reps
AMRAP 12:00
100m sprint
20 pushups (feet in rings)
20 chesties (feet in rings bring to chest) |
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Power Clean 3-3-3-3-3
3 RFT
30m bear crawl
20 AbMat
30m sprint
20 burpee |
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Stolen from CrossFit Troy:
5 RFT
30m shuttle run
10 DB HPC
10 DB PP
10 DB squat
1:00 between rounds
afterwards rest 3:00, then 400m farmer's walk with your DBs |
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Fellow CrossFitters,
Lightning CrossFit is going to have a barbeque Friday, 9 July. We plan to show up about 4 PM, play some hoover ball, play in the water, etc, and start eating about 6PM. We'll supply chicken, burgers, hot dogs, condiments, drinks, and paper plates. We ask that you bring a dish to share when you come. Family and friends are welcome. We'll be at the large pavillion at Post'l Point on Eglin Air Force Base.
Friday is the first day of this week that doesn't currently have thunderstorms in the forecast. Rain or shine, we'll be there, so come out and join us. Yes, we'll bring a volley ball too so we don't take out any small children playing hoover ball!
The only other thing I ask you to do is to RSVP so we can make sure we bring enough stuff. Hope to see you there.
Please put your name on the board (or let one of us know and we'll do it for you!) |
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'Cindy'
AMRAP 20:00
5 pullups
10 pushups
15 squats |
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Squat: 5-5-5
MetCon:
21-15-9
Row
HSPU
(For HSPU choose whatever progression is appropriate, or think about scaling them to something that is within your capacity - 12-9-6 / 9-6-3, etc. ) |
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5 RFT
400m run
10 ring dip
10 spartans |
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Shoulder Press: 5-5-5
AMRAP 12:00
20 Box J
10 GHD extensions
10 burpees |
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