WOD: *review skill of deadlift, hang power clean, pushpress/pushjerk + efficiency techniques for WOD 5 Rounds (20 min clock) 2 min Clock: 1 round of ‘DT’ 12 Deadlifts, 9 Hang Power Cleans, 6 shoulder-overhead 2 min rest *work on breaking every round up into: 11 deadlifts + 1 deadlift/8 HPC + 1HPC/6 S-OH
“This is like looking a beast in the eye, being scared but brave, wrestling with it until you haven’t the least bit of strength left, and then collapsing in a pool of your own victory sweat. All the while, being cheered on by a pack of people just as crazy as you, wrestling their own
“Somehow in the end, I was proud. I wasn’t proud of last place. I was proud of what I started 10 months ago. Out of shape and feeling trapped, I competed. I posted a score every week and had many PRs. But more important, I learned what community means. It is more than a collection
WOD: In teams of two, alternate rounds to complete five sets each (10 total) for time of: 15 Wall Ball Shots (14#-9′, 20#-10′) 15 Calorie Row
Sat. June 7. NO CLASSES- SUPPORT YOUR FELLOW HCF as they compete today! 4×180 Throwdown– Lebanon, IN (Derek, Kellen, Sarah F., Liz F.) (Cathal, Ros, Celina, Jacqueline) Battle of BlueGrass– Louisville, KY (Heather R., Shaun) Sun. June 8. 2pm: CF Kids FREE WOD 2:30pm: June BAF WOD! (LETS GET ON-RAMP FILLED UP FOR JUNE!) 4pm:
Saturday and Sunday Read More »
WOD: In teams of 2, with one partner running 400 Meters at all times and the other partner working inside: Complete as many rounds and reps as possible in 24 minutes of: Ground to Overhead x 5 reps (95/135#) Burpees Over the Barbell x 5 reps
Never, ever hit snooze on the alarm….My trick is to get upright as soon as possible. I find once I am vertical with my feet on the floor the rest of my body just switches on. Before you know it, being able to get up, even when you’re absolutely dog-tired, will become habit. And when
WOD: *review skill of deadlift, hang power clean, pushpress/pushjerk + efficiency techniques Death by DT: Every min add 1 rep to each movement: Min 1: 1 Deadlift, 1 hang power clean, 1 shoulder-overhead Min 2: 2 Deadlift, 2 hang power clean, 2 shoulder-overhead etc… (105,155#) same weight used for DT. scale to ~50-60% of power
“What’s the thing that lingers on your heart — that you just can’t stop daydreaming about? Do the thing you would do if you could do anything. It’s called your passion. And it’s what you should be doing.” 10 Little Ways Everyone Can Change the World WOD: A. Take 15-20 minutes to cycle through and
“Remember how far you’ve come, not just how far you have to go. You are not where you want to be, but neither are you where you used to be.” -Rick Warren WOD: A. 10 min of Power Snatch skill work. (pulling from floor) B. Power Snatch: 5 rounds x 3 reps (or 10-12 min
