WOD: P1. Handstand progression skill work (10 min.) P2. Dynamic Effort pushpress. 10 x 3 @ 70% of 1 RM Press, on the minute. P3. Tabata situp, 1 min rest, tabata pushup CWOD: 1) 7X1 1 Hang Power Snatch + 1 Power Snatch – heaviest possible, rest 60 sec (exactly). Notes: Hang position should be just above the knee. These […]
What we think, we become. Think of your life as a giant, flaming success and become that success. Even if you think you’re already on top of the world, reach for more. Our lives begin to end when we stop striving. -What we think. (Lisbeth) WOD: P1. Handstand progression skill work P2. Max effort deadlift.(15 min.) warm up in sets
Events Reminder: Go to our Events Calendar to check out and sign up for HCF events! Community, On-Ramp, Nutrition, Competitions, 5k Runs and more! Today starts our Tues, Thurs @ 7:15pm, Sat @ 10am On-Ramp! WOD: P1. Handstand Progression skill work (10 min) P2. 30 thrusters (55,75#), 10 burpee, 20 thrusters, 20 burpees, 10 thrusters,
Don’t forget to make your Paleo reflection blog post! Sunday Reflection By hcfchallenge WOD: P1a. 3 rounds of Max effort strict pull-ups with least assistance. P1b. 3 rounds of Max effort strict dips with least assistance. (begin with 1a for 1 round, rest for 1 min, then begin 1b for 1 round, rest 1 min and continue through
Paleo Challenge meeting today at Noon! A New Way To Shop By hcfchallenge 10a. Olympic Lifting: Clean & jerk progressions Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 3 sets Power clean + front squat + clean + jerk (3 sec pause in split) – 3
TONIGHT AT MIDNIGHT BEGINS OUR 6 WEEK PALEO CHALLENGE! WOD: P1. Back Squat 5-4-3-2-1. each set should be challenging beginning around 60-70% of 1 rm and incrementing each round to a heavy single around 100% of 1 rm. P2. Shoulder Press 5-4-3-2-1. Same as above. CWOD: Choose ONE of the following sports: Swim (THU): 10 x 100m on 2:45,
C2 Rower: Common Flaws WOD: for time: Row 50 calories, 150 double-unders (scale to 1/2 DU= 75 or 450 SU), Row 50 calories CWOD: 1a) 3XME Strict Pullups – any grip, rest 45 sec. 1b) 3XME Deficit HSPU– kipping is allowed, rest 45 sec. 1c) 3X15 GHD sit-up– rest 45 sec. 1d) 3X5 Snatch Grip Behind the
A lot more attention tends to be paid to the third pull or turnover of the snatch than the clean, likely because the consequences of poor execution tend to be more dramatic and obvious, but the turnover of the clean deserves its own share of attention. The timing and precision of the turnover in the clean can be
“The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.” The Overhead Squat By Greg Glassman WOD: P1. Max Effort OHS. (15min.) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up
Paleo Challenge starts Aug. 11! You have 1 week to clear out the garbage from your fridge, cupboards, pantry and anywhere else you hide the crappy stuff 🙂 Here are some good tips and more info in regards to eating Paleo: The Ultimate Guide to Eating Paleo By hcfchallenge. Today is our Pre-challenge benchmark WOD for our test/retest. If
