We are honoring our Athlete of the Month today. Brandon Stirpe has been a member of the gym for the better part of a year and a good friend for longer. Since his time at IA, he has promoted CrossFit constantly to his friends and everyone he meets. He has a positive attitude, encourages others, and always makes time to attend our social community events. Recently, he has also started to represent the gym at local CrossFit competitions. His chosen workout was very similar to our “Climbing the Corporate Ladder.” So, after some discussion, we created “The Stirpe.” It is a combination of Stair Claims (“St” and “i”), Power Cleans (“R” and because Brandon doesn’t like snatches), and burpees (“pe”). This quick triplet will get your heart and lunges pumping.
For a little more information on Brandon, check out our post: http://industrial-athletics.com/2015/09/04/september-2015-athlete-of-the-month/
For those with a 3 month goal to achieve a muscle up, you don’t want to miss today’s skill work.
CrossFit Alloy WOD for 9/30/2015:
Gymnastic Skill:
Muscle Ups Transition:
Platinum: Jumping Ring Transition
Steel: Low Ring Transition
3 sets of 10 Reps
MetCon:
“The Stirpe”
3 Rounds for Time:
1 Stair Climb
10 Power Cleans (115/75)
10 Bar Facing Burpees
Post Time to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
1 Stair Climb
10 Power Cleans (95/65)
10 Bar Facing Burpees
Brass:
3 Rounds for Time:
1 Stair Climb
10 Power Cleans (75/55)
8 Bar Facing Burpees
Bronze:
3 Rounds for Time:
1 Stair Climb
8 Power Cleans (55/35)
8 Burpees
Liked the WOD this morning. Thanks, Brandon!
Platinum: 7:55
Great job, Jack, at 7:52 for Platinum! I almost beat that time.