If you have not seen the Flyers in the gym yet, we will be having an Industrial Athletics Basketball game on June 4th at Carnegie Mellon. Â One of our members, Katy, has been helpful in reserving us baskerball courts and balls for that morning. Â We will start around 9am and play for a couple of hours. Â Afterwards, for those who are interested, we will head out to lunch as a group. Â Industrial Athletics will be otherwise shut down that morning. Â Make sure you sign up on the main table so we can make teams.
Saturday, drinknooma.com will be coming to Industrial Athletics between Competition Class and Regular Class. Â They will be passing out samples of their recovery drinks. Â Make sure you attend one of our Saturday morning classes and give them a try. Â We are considering adding them to our refrigerator selection.
Today is the second day of our strength training this week. Â As we mentioned the other day, it will be bent over rows. Â This powerful movement will help to develop your pulling strength in your upper back and lats. Â As you complete this lift, make sure you are maintaining a static position in your body and only moving through your arms and upper back. Â We do not want to hinge at the hip and use our hamstrings for assistance.
CrossFit Alloy WOD for 5/12/2016:
Gymnastics Skill Work:
150 Squats for Time
Strength:
Bent Over Row
5, 5, 5, 5, 5
MetCon:
For Time:
50 Wallballs (20/14#)(10/9′)
100 DU
40 Kettlebell Swings (2/1.5)
80 DU
30 Wallballs
60 DU
20 Kettlebell Swings
40 DU
Post Times and Weight to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
50 Wallballs (20/14#)(10/9′)
75 DU
40 Kettlebell Swings (1.5/1)
60 DU
30 Wallballs
40 DU
20 Kettlebell Swings
25 DU
Brass:
For Time:
40 Wallballs (20/14#)(10/8′)
75 DU or 225 SU
30 Kettlebell Swings (1.25/.75)
60 DU or 180 SU
20 Wallballs
40 DU or 120 SU
10 Kettlebell Swings
25 DU or 75 SU
Bronze:
For Time:
40 Wallballs (14/10#)(9/8′)
180 SU
30 Kettlebell Swings (1/.5)
150 SU
20 Wallballs
100 SU
10 Kettlebell Swings
75 SU