Sat. July 19 8-10a. Facility Photos Gym Closed! 10a-12p. Open Gym Shaun and Jenna are heading to Holiday World if anyone wants to join them! They will be taking off from the gym at 10am! Sun. July 20. 4p. Possible Open Gym 6:10p. HCF Softball Game
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WOD: A. Skill of today’s movements. B. For quality: 10 minute AMRAP: 7 Strict Toes to Bars 5 Bar Pull Ups with Underhand Grip 1 Forward Roll
“CrossFit has given me guidance on how to eat correctly. Paleo/Zone allows balances in my diet in a way that feeds my body the right amount of protein, greens, and healthy fats that will help my performance and keep me lean. No more binging on cardboard. CrossFit has changed me from an image obsessed hungry
WOD: 5 ROUNDS for time: 10 Ring Dips 5 Wall Walks See Handstand Against Wall Progression Pt.1 Begin in plank position and walk feet up wall and hands closer to wall
“Confidence can be built and enhanced by keeping your positives and successes in the forefront. When confidence is shaky, there is a tendency to fall back to the negatives, to mistakes and deficiencies (i.e. “I missed again”, “Why can’t I do this?”). Thoughts and focus need to be purposely directed to your positives. Before starting
WOD: 4 rounds for time: 5 Front Squat (155,225) *scale to no more than 70% of 1 rm. 10 strict pullups *scale with assistance to be able to accomplish in 2-3 sets. 400m. Run
Sat. July 12. Open Gym 8-11a. Sun. July 13. 4pm. Possible open gym 4pm. Softball Game
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Put down the mental junk and walk away. There’s a brighter path around the corner. Drop the burdens you don’t need, and sprint towards it. Stop taking on, and watch yourself take off. What You Take On WOD: 4 rounds for time: 10 Handstand pushup 15 deadlifts (155,225#) *no more than 60% of 1RM 400m.
WOD: The ‘Position’: Bar Dips , Ring Dips A. FIRST: show the ring dip, stationary dip, and box dip. 1. Box Dip: good posture, shoulders dip below elbow. 2-3 reps. Move forward if proficient with Box Dip. 2. Straight bar: A. static hollow body hold w/ external rotation. 2-3 rounds of a 10 second hold.
WOD: OTM x 15 min. Min 1: Back Squat 3 reps @ 45%* Min 2: Max DU Min 3: rest *Each round of back squat increase 10%, rnd 1: 45%, 2: 55%, 3:65%, 4:75% 5: 85%.
