Category: Competition

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 walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…

* Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) Push Press: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 20 minute EMOTM: Movement 1 – 200m Run Movement 2 – 1-10 Chest-to-bar Pull-ups Pick reps you can maintain on the Pull-ups. 3) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. Pre Class: 1) 20 minute EMOTM: Odd, 1 Heavy Double Overhand Axle Deadlift, Even, 1-10 Kipping HSPU Build as heavy as deemed fit on the Deadlifts. Pick a rep range you can maintain for all 10 sets. If 10 reps is easy for you to maintain than focus on the speed of the movement. WOD: 2) 1 Snatch+ 20 Double/Single-unders: EMOTM x 10 sets Start at approximately 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 3) 1 Clean+ 20 Double/Single-unders: EMOTM x 10 sets Start at approximately 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 4) 7 minute Up Ladder: 3 Burpee Lateral Bar Hops 3 Power Cleans 95/65 Extra Work: 5) GHD Sit-ups: 3 sets of 20-30 reps Rest…

* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) Front Squat: 1 Rep EMTOM x 10 sets Warm-up as needed. Start around 75% of your 1RM, build as heavy as deemed fit. 2) Back Squat: 1 Rep EMOTM x 10 sets Start at your last Front Squat weight and continue to build as deemed fit. 3) 3 rounds AQAP: 30 Kettlebell Swings 70/53 30 Box Jump Overs 24/20 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 6) Reverse Hyper: 3 sets of 20…

* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) Snatch: 20 minutes to a Establish a Heavy Single for the Day Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out. 2) Clean and Jerk: 20 minutes to a Establish a Heavy Single for the Day Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out. 3) 20 minute EMOTM: Odd, 1-10 Toes-to-bar, Even, 10/8 Sprint Calories on Rower Adjust reps as needed, this shouldn’t be more than 20 seconds of…