Alert: Â For those running in Sunday’s CrossFit 5K, Susan has offered to pick up our bibs and info on Friday. Â If you would like her to do so, please email us at info@industrial-athletics.com before Friday morning. Â Stay tuned for further details and meeting times before the race.
For those who attended class on Monday, you have started the new Strength Program for August. Â We are changing the program a little starting this month. Â We will keep this training regime over the next few months. Â Monday of each week will have a more complex, skill related heavy lift, such as an Olympic lift or a component of an Olympic lift. Â Wednesdays will have a power lifting movements. Â Generally speaking, you can expect a shoulder to overhead lift, a squat, or a deadlift. Â The two lifts will stay the same throughout the month as the reps schemes will change. Â Friday, we will also see a “weighted” movement meant to build strength in different ways. Â We will take standard movements that we use every day and add weight. Â For example, you may see a weighted pullup or a weighted stair climb. Â Unlike Mondays and Wednesday, this weight movements will change on a a weekly basis.
CrossFit Alloy WOD for 8/6/2014:
Strength:
Shoulder Press
8, 8, 8
MetCon:
“Helen”
3 Rounds for Time:
Run 500m
21 KB Swings (1.5/1)
12 Pullups
Post Weight and Time to Comments
6:30pm – Olympic Lifting with Mary
Scaling:
Platinum: As written above
Steel:
3 Rounds for Time:
Run 500m
21 KB Swings (1/0.75)
12 Pullups
Brass:
3 Rounds for Time:
Run 500m
15 KB Swings (0.75/0.5)
9 Pullups (maybe assisted)
Bronze:
3 Rounds for Time:
Road Sprint
15 KB Swings (0.5/0.25)
9 Ring Rows
Scaling:
Platinum: As written above
Steel:
3 Rounds for Time:
Run 500m
21 KB Swings (1/0.75)
12 Pullups
Brass:
3 Rounds for Time:
Run 500m
15 KB Swings (0.75/0.5)
9 Pullups (maybe assisted)
Bronze:
3 Rounds for Time:
Road Sprint
15 KB Swings (0.5/0.25)
9 Ring Rows
Strict Press – 125 lbs.
3 stair climbs
21 KB Swings (1 1/4 pood)
12 pull-ups
14 minutes and change – Feels great to be back!
Strict Press – 125 lbs.
3 stair climbs
21 KB Swings (1 1/4 pood)
12 pull-ups
14 minutes and change – Feels great to be back!
Platinum/Rx “Helen”: 15:42 with strict pull-ups.
Strict Shoulder Press: 85 lbs. for 8 reps. Right shoulder feeling much better but not 100% yet.
Great job, Edith, with going Rx at 5:15 am this morning!!!
Platinum/Rx “Helen”: 15:42 with strict pull-ups.
Strict Shoulder Press: 85 lbs. for 8 reps. Right shoulder feeling much better but not 100% yet.
Great job, Edith, with going Rx at 5:15 am this morning!!!
Also, great to have Jake back at 6:15 am sessions!
Also, great to have Jake back at 6:15 am sessions!