May 2013

Tuesday

Be brave. Start, in every aspect of your life. And keep going … A Daily Kind of Brave ESSAYS | BY LISBETH | WOD: 5 rounds: 7 Deadlifts (225,315#. scale to 70-80% of 1 rm.) 200m. Run 15 situps (GHD or abmat) 1 min. rest. *pay attention to time it takes you to complete each round, but post total time […]

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Monday

Make sure to sign up for our In-House Throwdown this Saturday! FREE for all members to participate and attend! Week 6 of our 6 week cycle: WOD: P1. 5-5-3-3-1-1-1 Thruster. Increasing load each set to a solid heavy single thruster. P2. ‘Fran’: 21-15-9 reps for time: Thrusters (65,95), Pullups (compare)

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Coaches Corner

Coaches Corner Welcome to the HCF Coaches Corner! Each Sunday one of the HCF coaches will make a blog post to talk about whatever they have on their minds to share with the community! By Coach Jenna “When you’re in a Slump, you’re not in for much fun. Un-slumping yourself is not easily done.” –

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Friday

Skill Transfer Exercises for the Snatch By Coach Burgener – Skill: review all sn. skill transfer work – WOD: P1. Snatch progression. 10 min clock go as clean and heavy as you can. 1 Snatch pushpress + 1 Overhead Squat + 1 Snatch balance P2. partner sled pushes 25m. 1 min. on x 1 min.

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Thursday

6 Week Endurance program begins this Sunday at 4pm! Go HERE to register! WOD: P1. Run progressions with intensity build up running 100m., 1 min rest , 200m. 1 min rest, 400m. rest to full recovery ~ 5min. *above runs are for warmup, not all out efforts. P2. 1 mile run time trial.

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Wednesday

May Member Incentive Challenge – Skill: Snatch part 1-5 – WOD: P1. Power Clean progressions P2. EOMOTM x 20 minutes ODD: 3 power cleans EVEN: 30 second side plank, alternating sides every other minute

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