The fall is almost here and so is chilly weather. Since we are running today, it is a good time to note that we will continue to programming running as long as the weather permits. Because we run classes all day, it is usually cooler in the morning than in the evening. As such, we recommend that everyone check the WODs before coming to class and wear layers if it is going to be a chilly running day.
We are adding a new movement today: Toes to Bell. Some members have already had exposure to this movement. It is like lying leg lifts, but you are trying to touch your toes to a kettlebell that you are holding. This substitute will aid in strength development to improve our Toes to Bar.
Make sure you record your Shoulder Press weight. We will be using a percentage of it this fall.
CrossFit Alloy WOD for 9/1/2016:
Strength:
Shoulder Press
15 Min to Find 1 Rep Max
MetCon:
3 Rounds for Time:
10 KB Swings (1.5/1)
10 Toes to Bell
1 Building Run
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
10 KB Swings (1.25/0.75)
10 Toes to Bell
1 Building Run
Brass:
3 Rounds for Time:
8 KB Swings (1.0/0.5)
8 Toes to Bell
1 Building Run
Bronze:
3 Rounds for Time:
8 KB Swings (0.75/0.25)
8 Lying Stiff Legged Leg Lifts
1 Parking Lot Sprint
Shoulder Press: 135 lbs. for 1 rep (same as my last PR)
Steel: 5:17 or thereabouts