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Friday, 8-7-2015

6
Aug

Friday, 8-7-2015

Before we get to the goods, don’t forget that we have a Fundraiser WOD tomorrow for 8,9 and 10am classes ($10 to attend); swim WOD with Coach Ben at 9:30am at Wheat Ridge Rec Center; then Weightlifting Meet at CrossFit Roots in Boulder to support Heather, Tommy and Coach Mike!
 

 

Now, time to put it those mouth guards and bring your very best today.

Show up. Do work.  Squat deep. Squat heavy.

 
 
 
Workout of the Day
*We are still doing Crossover Symmetry warm-up*
Remember, we are going to start doing this EVERY DAY.  We will take time in each class to teach you this week so you can perform it on your own within 3-5min of each class you take at ACF.  We guarantee this will help you 1) unlock some serious pulling strength and 2) keep your shoulders very healthy!!  #winx2
 
 
Then, 
 
FINAL DAY! Week 6 of 6 Day 3 of 3.  Back Squat 1-1-1-1-1
*Find your 1 Rep Max
*Last performed on 8-8-2014 & 12-31-2014
*Where you start and end during these singles depends on how much you have progressed over the 6-week Russian cycle.  If you have followed it religiously, you should expect to add between 10-30lb on your 1RM.  Plan to start your first single around 85-90%.  If you have surpassed these numbers during our last sessions of 95% & 100%, then start your singles closer to 100%.  Please use a spotter and communicate if you would like a spot or have the skills to bail out of a high-bar Back Squat.
GOOD LUCK TODAY EVERYONE!!  PROVE TO YOURSELF THAT YOU ARE STRONGER THAN YOU THOUGHT BOTH MENTALLY AND PHYSICALLY!!
 
 
then,
 
Field Day and our Final #NFF
3×8 Partner Glute-Ham Raises
3×8 Tire Flips
Add reps to the monthly HSPU goal
TABATA EMPTY BAR BICEP CURLS.  Compare your scores to (of course) week one of non-functional-friday: http://alpinecrossfit.com/friday-7-3-2015/
 
 
 
Post your scores to the Whiteboard.

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