Use today for some stretching, a body weight workout, maybe take some time to fix your hammies or go for a 20 – 30 min run.  Who cares what the speed or distances is on your run, just head outside and move your feet for a bit.  And thank you to Mark Peterson for his help Thursday night during the endurance class.  Much appreciated.

Hamstring Issues?  Low back tight?  Hips tight? Read this . . . do this.

I (Donny) have embarrassing hammie and hip mobility which cause other issues.  Yes, a bunch of my numbers are pretty good, but given these issues I know I can be a hell of a lot better.  I am attacking these mobility concerns from now on like I would a hero WOD, my 1RM back squat, my clean or any other lift.  It is my JOB to fix these concerns and to see just how much my #’s will improve.  Your turn to do the same.

Matt "Hashbrown" Brown in San Fran. Arms locked out? Post to comments.

Coach Donny

Last day before we close for the weekend.  CrossFit Regional weekend starts Friday morning.  Coaches & Games Athletes will be representing CFD and putting their training to test against the best of the best.

Use today to make up a workout you missed, to work on a skill, or to improve your mobility.

Don’t know what to do . . . about the following:

New Regional Shirt for CFD athletes.

-Friday-Sunday: Closed for CrossFit Regionals competition, please come out to support your team.
Who’s coming? Post to comments!

Games Team Prep!

A.
Wendler Week 3  Conventional Deadlift: Take 15 minutes
To find your “working” 1RM take your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working” 1RM. All percentages below are based on your “working” 1RM.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 1+x95% (plus set)
*Keep in mind all sets are in preperation for your max effort “plus set”

B.
Wendler Week 3 Floor Press: Take 15 minutes
To find your “working” 1RM take your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working” 1RM. All percentages below are based on your “working” 1RM.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 1+x95% (plus set)
*Keep in mind all sets are in preperation for your max effort “plus set”

C.
4 Rounds: AFAP
Run 400 meters
Rest 90 seconds
*Score is total time it takes to complete all 4 rounds.
-This WOD is designed to challenge your sprint effort with minimal rest. Use the rest periods wisely and try to loosen up your legs and slow down your heart in preperation for your next round!

D.
Optional Bonus Round: Not for time!
Flutter Kicks 4 Count – 100 reps

-Friday-Sunday: Closed for CrossFit Regionals competition, please come out to support your team.
Who’s coming? Post to comments!

Grady's pic reminds me of something I cant quite put my finger on yet...

A.
Take 20 minutes: Find your 3RM Hang Clean.
-Start from a hang position, catch in a full squat, stand to full extension
-Cannot drop bar until all 3 reps are completed
-Hips must break the parallel plane for your score to count
-Control weight to ground after rep is completed

B.
20 minute Amrap
“First”
5 Thrusters 95/65lbs
7 Hang Power Cleans 95/65lbs
9 Sumo Deadlift Highpulls 95/65lbs
*Recording your max number of rounds/reps completed in 20 minutes

Running with friends is always the case at CFD

This Week’s Schedule changes: Please make note!
-Thursday: Still open gym, but we will be adding morning classes, 5:30 and 6:30 AM Dont forget.
-Friday-Sunday: Closed for CrossFit Regionals competition, please come out to support your team.  Who’s coming? Post to comments!

A.
BackSquat: Focus on speed. Try to maintain a 1 second cadence in your squat.
3 sets of 2 @ 75%
3 sets of 2 @ 85%
1 set of Max reps @ 65%
-Only recording your max reps set

B.
“Tabata Something Else”

Complete 32 intervals total, 8 intervals at each station, of 20 seconds of work followed by ten seconds of rest
Pullups
Pushups
Abmat situps
Air Squats
-There is no rest between exercises.
-Recording your worst round from each movement

WOD #1  – 1 Min On / 30 Sec Rest for 4 Rounds; recording low round rep total.
Row For Cal for One Min, then rest 30 sec.
KB Clean for One Min (55/35), then rest 30 sec.
DB Curls for One Min (45/35), then rest 30 sec.
** on the cleans use L arm for R1 & R3 and your R arm for R2 & R4

WOD #2 – 7 min of double under work.  Use that new jump for a few min & break your PR.    500 Doubles in a row . .  it is possible.

WOD #3 – For time (15 min cap)

Rep Scheme is: 10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10
KB Swings (55/35) & Air Squats

This was only 5 weeks ago.

Hang Position...

A.
Take 15 minutes: Find your 3RM Hang Power clean

B.
Team WOD: Teams of 2, only 1 person working at a time with the exception of the run in which both partners have to complete together.
“Bear Running”
Power Cleans 75/55lbs – 100 reps
Run 400 meters as a team
Front Squats 75/55lbs – 100 reps
Run 400 meters as a team
Front Rack Shoulder to overhead 75/55lbs – 100 reps
Run 400 meters as a team
Back Squat 75/55lbs – 100 reps
Run 400 meters as a team
Behind the neck Shoulder to overhead 75/55lbs – 100 reps
**30 min time cap

Coach Murph forcing Tom to obey her every command!

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 3+x90% (plus set)
*Keep in mind all sets are in preperation for your max effort “plus set”

B.
LETS GET SOME USE OUT OF YOUR NEW JUMPROPE THAT YOU ALL ORDERED AND HAD PERSONALLY TAILORED!
8 minute Challenge: Find your max number of unbroken Double unders.
-Take as many attempts as you need
-Recording only your highest number achieved
-May exceed the 8 minute time cap if your in the middle of your unbroken Doubles when time runs out!

C.
7 Minute Amrap
7 KB swings 70/55lbs
7 Burpees

One of our athletes ran out of gas today.

12p, 4p, 5p, 6p – Open Training Time –  to do what ever you like.  Make up a WOD you missed from this past week.  Tackle an activity that is working against you, bench press, do curls, push the sled.  The box is your playground, game on.

Dont forget that there always will be a Sled Challenge on the board on Thursdays to challenge your will power and stomach!

**Weight: 45lbs men/25lbs women on each side not including sled weight.
Push Sled for 1 minute 
Rest 1 minute
Push Sled for 1 minute
Rest 1 minute
Push Sled for 1 minute
Rest forever
(Each lap is considered from one end of the facility to the other)
**Record total laps accumulated over 4 Rounds and try not to puke!

7p – Olympic Lifting – train your lifts, practice them at a lighter weight and break down technique sticking points.  The idea is not to get heavy, it is to improve movement.

7p – Endurance Training – work on correcting that heel strike and your junky stride and toss in some endurance style speed / strength work.

8p – Boxing – punch Kevin a few times, decipher Fernando’s jab / hook combos and sweat like a maniac.

Three Links for today (these will decrease work productivity).

1) I officially have no Sadie Hawkins date now.

2) A collection of meaty items.

3) For the hippy consumer in you.

Winner Winner Chicken Dinner!

A1.
Wendler Week 2 Deadlift: Your reps do not count unless you control your bar to floor till last rep.
To find your “working” 1RM take your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working” 1RM. All percentages below are based on your “working” 1RM.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 3+x90% (plus set)
*Keep in mind all sets are in preperation for your max effort “plus set”
*Recording Plus set weight and number of reps

A2.
Hollow body rocks- 5 Sets: to be perfomed between your rest periods in Deadlifting
30 seconds of hollowbody rocks face up then roll over to face down superman hollowbody rocks for 30 seconds

B.
10 Rounds: 30 seconds on/ 30 seconds off
Deadlifts 225/155lbs
Box Jumps 24/20″
*Score is max reps completed over 10 Rounds