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THANKSGIVING 2012

WOD Accumulate as many push ups as possible today. From the time you wake up till the time you go to bed. Challenge your grandparents or parents to a push up contest, and send us pictures of the greatest generation kicking your butt. Will anyone get 1000?

We are closed today. I think I can speak for everyone here at SLC Crossfit when I say that I'm really thankful to work with such wonderful people.  Have a great Thanksgiving.

 
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WARM UP

500 meter row

3 rounds

1o KB swings

10 goblet squats

15 v ups

30 second samson stretch

STRENGTH

Work up to 5RM back squat

WOD

75 rounds for time

1 hang squat clean

1 lunge right w/barbell in front rack

1 lunge left w/barbell in front rack

1 push press

All @95/65

30 minute cutoff

Please refer to yesterday's post for our holiday hours.

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TUESDAY NOVEMBER 20

WARM UP

100 double unders

3 rounds

10 push ups

10 medicine ball slams

20 russian twists w/medicine ball

30 second pigeon stretch

STRENGTH

Bench press 50 reps @60%

WOD

30-20-10 reps for time

Deadlift @body weight

Box jumps @24/18

Pull ups

Here are our holiday hours

Tuesday - normal hours

Wednesday - 6am, 7am, 9am, noon, 4:30 only

Thursday - Closed -check the blog for some fun homework.

Friday - 11am and noon only

Saturday - 9am running class, 10am, 11am and O-lifting @noon

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MONDAY NOVEMBER 19

WARM UP

500 meter row

3 rounds

10 overhead wall squats

10 pass throughs

10 inch worms

30 second squat stretch

STRENGTH

4 sets of 2 snatch balance (add weight until hard but doable)

4 sets of 2 squat clean @80%

WOD

5 rounds for time

6 handstand push ups

10 KB swings @53/35

14 jumping lunges

It's important to know your numbers for ALL the lifts we do. Here's a link to a calculator that can help you find your 1 rep max based on past performances. These are not perfect, but can help a ton when you're trying to work up to a heavy lift, whether it's a 1RM or a 5RM. Knowing is half the battle.

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SATURDAY NOVEMBER 17

WARMUP

100 double unders (200 singles)

3 rounds

10 situps

10 pushups

10 squats

20 sec pigeons stretch (each side)

 

WOD

4 Rounds

400m run

10 Sandbag get-ups

20 Burpees

 

No running class tomorrow. Jason left an assignment for you guys as homework:

400m run

800m run

1600m run

800m run

400m run

 

200m walk between each run. Each run should be performed at 80-90% maximum effort.

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Workout of the Day 5 x1 back squat then Work up to heavy single snatch then Work up to heavy single clean and jerk

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THURSDAY NOVEMBER 15

WARM UP

500 meter row

3 rounds

2 turkish get ups

10 inch worms

20 sit ups

30 second squat stretch

STRENGTH

5 X 1 back squat

(work up to about 90%)

WOD

50-40-30-20-10 reps for time

Wall ball

Double unders

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WEDNESDAY NOVEMBER 14

WARM UP

100 double unders

3 rounds

10 goblet squats

10 KB swings

10 toes to bar

30 second pigeon stretch

STRENGTH

5 X 1 back squat

(Work up to about 90%)

WOD

2000 meter row time trial

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TUESDAY NOVEMBER 12

WARM UP

500 meter row

3 rounds

10 GHD hip extensions

10 GHD sit ups

10 push ups

30 second squat stretch

STRENGTH

5 X 1 back squat

(Work up to about 90%)

WOD

3 rounds for time

15 dips

15 KB swings @53/35

15 weighted sit ups @45/25

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VETERAN'S DAY

WARM UP

500 meter row

3 rounds

10 KB swings

10 med ball slams

15 V ups

30 second pigeon stretch

WOD

11 rounds for time

11 front squats @95/65

11 pull ups

At the 11th minute, pause for a full 1 minute of silence. No music, no movement. Be respectful.

40 minute cut off