Category: Competition

WOD: 1) Every 1:00 x 7 sets: Muscle Snatch Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 7 sets: Power Snatch Continue to build loading from Part 1. 3) Every 1:00 x 7 sets: Snatch Continue to build loading from Part 2. 4) Every 8:00 x 5 sets: 21 Wall Balls 20/14 18 Kettlebell Swings 70/53 15/10 Calories Assault Bike 12 Chest-to-bar Pull-ups 9 Burpee Box Jump Overs 24/20 Keep track of time to complete each round. Goal stimulus is unbroken across all movements and consistent times for each round. 5) Bent Over Supinated Barbell Row: 4 sets of 6 Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 6) Seated Neutral Fat Grip Cable Row: 3 sets of 30 Rest 2-3 minutes between sets. Use a weight that you can just perform 20 strict reps,…

WOD: 1) Row: 5 x 2K Rest 4 minutes between intervals. Goal is consistent, moderately hard pacing. 2) Back Squat: 10-8-6-4-2 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 3) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. Reference 7/16/18 for loading. 4) Cable Hamstring Curls: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. WOD: 1) AQAP: 21 Overhead Squats 95/65 18 Overhead Squats 135/95 15 Overhead Squats 155/105 12 Overhead Squats 185/135 9 Overhead Squats 225/155 6 Overhead Squats 245/165 3 Overhead Squats 275/185 Scale as needed. 2) 5 rounds AQAP: 400m Run 7 Muscle-ups 7 Squat Cleans 155/105 Scale as needed. 3) 12 minute Up Ladder: 1 Strict Handstand Push-up 2 Alternating Pistol Squats 3 GHD Sit-ups Workout is performed 1+2+3, 2+4+6, 3+6+9, and so on until 12 minutes is up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. WOD: 1) 8 sets of: 400m Run 1600m Assault Bike Rest 3 minutes between sets. Flip-flop order each round. 2) Every 1:30 x 7 sets: Snatch Pull + 2 Snatch + Overhead Squat Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep. 3) Every 1:30 x 7 sets: Clean Pull + 2 Cleans + Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep. 4) Banded Front Squat: 3 sets of 2 Warm-up as needed. You choose the band tension (reference…

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a…