Wednesday
“I’ve always believed that if you put in the work, the results will come.” Michael Jordan Skill: Hang snatch. WOD: 10 rounds for max reps: 30 seconds of KB swings (35,53#), 30 seconds rest. * Post score for each round to board.
September 2013
Tuesday
“Our skills and abilities are what they are in that moment. Spending all of our energy feeling badly about what we cannot do takes away from our ability to give all we can to the task at hand. When we are able to accept rather than lament, we have the space to give 110%.” Moving
Monday
“…the camaraderie and team like atmosphere invariably lends itself to greater efforts, and greater results… and it’s a wonderful sight to behold. It could be the difference, because, well it makes all the difference.” The POWER of Peers WOD: 6 week cycle test WOD: ‘DT’ 5 rounds for time: 12 Deadlift, 9 hang power clean,
Saturday
Can’t make it in to the gym today? Try a WOD at home! CrossFit At Home and Away 10a: Oly-lifting: Clean & Jerk 11a: Team WOD ALL DAY: JoCo partner comp. Come support our HCF athletes participating in the Fall Brawl!
Friday
WOD: 2 person teams: tire flip, sled push, rest. 3 min total x 5 rounds (15 min clock) Team partners flip a tire back and fourth for 1 min, then immediately transfer to 1 min of push sled down and back, then partner pushes down and back, then 1 min rest station.
Thursday
Mark your calendars, HCF Town Hall Meeting this Sunday at 4pm! Be there! Stay up to date with all Events via Mindbody ‘Events Tab‘ WOD: P1. 2 power cleans EMOTM x 12 min @ 70% of 1 rm. P2. 3 strict pullups EMOTM x 10 min. *Use proper assistance/weight to make reps difficult but not
Wednesday
“When a muscle hasn’t been used all day (i.e. if your job has made a desk jockey out of you), it gets cold and tightens/stiffens up. As a result of this inactivity, your range of motion (ROM), flexibility and resilience to stress are all compromised; thus the risk of muscle tears (minor or major) significantly
Tuesday
“What is it that makes people successful and I mean really successful compared to you or me? Are they smarter or do they work harder? Are they risk takers or have powerful and influential friends?” 10 Secrets to Success WOD: Clean and jerk skill work: burgener warmup + full clean from: pockets, below knee, floor
Monday
Congratulations to all who participated in our In-House Throwdown! WOD: ‘Helen’ * Re-test use the same weight/assistance as last time 3 rounds for time: 400m. Run 21 KB swings (35,53#) 12 pullups
Saturday
In House Throwdown Today! We are providing a 3-WOD battle including two divisions, RX and Scaled. Even if you are not registered to compete, come on by and support your fellow athletes. Below is the schedule for the morning: Athlete Check-In and warmup: 9:00am-9:30am WOD 1 Released/Standards: 9:35am-9:50am WOD 1: 10:00am-10:55am WOD 2 Released/Standards: 11:00am-11:15am
