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Friday, 10-24-2014

23
Oct

Friday, 10-24-2014

Events for this weekend (cue exaggerated announcer voice):
 
SUNDAY SUNDAY SUNDAY!!
ALPINE CROSSFIT WILL BE HOSTING TWO INCREDIBLE EVENTS.  FIRST, IT ALL STARTS AT 11am WITH AN EPIC SESSION OF PUMPKIN CARVING.  ALL MEMBERS AND FRIENDS/FAMILY ARE WELCOME TO ATTEND.  COME IN FOR 9-11am OPEN GYM AND THEN GET YOUR PUMPKIN CARVING SKILLS ON AFTER.  GIFT CERTIFICATES WILL BE AWARDED TO THE BEST CARVED PUMPKIN. CLICK HERE FOR MORE DETAILS.  YOU GOTTA BE THERE!!!
THEN, YOUR VERY OWN ALPINE CROSSFIT SOFTBALL TEAM IS GOING TO THE SHIP!  ALL ALPINE CROSSFIT FANATICS ARE ENCOURAGED TO ATTEND AND SCREAM FOR THEIR FAVORITE SOFTBALL-ING BARBELL SLINGERS – ACF SOFTBALL!!  SEMI-FINAL FIRST PITCH AT 3:00pm, CHAMPIONSHIP STARTS AT 5:00pm.
SUNDAY SUNDAY SUNDAY!!!  ONLY AT ALPINE CROSSFIT OHHHHH YEAHHHHHH!!
 
(End annoying announcer voice)
 
I just imagine this commercial on TV with clanging barbells, loud grunting, and voice-over during shots of Pancake flexing and fist-pumping…
 
#ACFsoftball  #GoingToTheShip

 Oh yeah….what you are really all here for….
 
Week 3 of 5 of Friday progressions
Pause Front Squats, 3×3  (3sec pause at bottom)
*Go heavier than last week
 
Then,
 
Every Minute on the Minute for 10min, for max reps:
10 Wall Balls 20/14
Then, max rep push-ups in remaining time
 
*At the start of each minute, perform 10 Wall Balls.  During the remaining time for the minute, perform push-ups. 
*Total Score = Total number of push-ups performed
*Use band-assist for push-ups today (no push-ups from knees)
*This is a variation of a recent workout from TheOutlawWay.com  (<—– click for greatness)
 
Then,
 
Post-WOD:
3×5 Bent Over Pendlay Rows
 
 
Post your scores to the Whiteboard.

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