We are honoring our Athlete of the Month today. Â Brandon Stirpe has been a member of the gym for the better part of a year and a good friend for longer. Â Since his time at IA, he has promoted CrossFit constantly to his friends and everyone he meets. Â He has a positive attitude, encourages others, and always makes time to attend our social community events. Â Recently, he has also started to represent the gym at local CrossFit competitions. Â His chosen workout was very similar to our “Climbing the Corporate Ladder.” Â So, after some discussion, we created “The Stirpe.” Â It is a combination of Stair Claims (“St” and “i”), Power Cleans (“R” and because Brandon doesn’t like snatches), and burpees (“pe”). Â This quick triplet will get your heart and lunges pumping.
For a little more information on Brandon, check out our post: Â 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.