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November 28 2016

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Nov

November 28 2016

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November 28 2016

There are 2 great Fundraising events in December coming up!

We’re hosting Faith Rx’d Naughty or Nice on December 10th from 8:30 to 10:30AM.  Proceeds from the t-shirt sales go to the local chapter of Faith Rx’d Cleveland, of which Coach Ryan and Coach David are leaders. There is also an international leaderboard similar to the Open. Toy contributions go directly to the Toys for Tots initiative. Sign up here:
http://naughtyornice.events/

All Heart CrossFit in Kent is hosting an Ugly Christmas Sweater Throwdown on December 17th. Here is a link to ore info on Facebook. No registration or entry fee are required, just donations (which go to Salvation Army):
https://www.facebook.com/events/224694371293787/

STRENGTH
A) Every 1 min for 5 mins: Front Squat
5 Front Squats, pick load
B) Every 1 min for 5 mins: Toes-to-bar
5 Toes-to-bars
(Scale with Toes through rings, Knees to Elbow, Controlled Hanging Knee Raises)
*Perform the Strength as 2 separate groups of 5 minutes. We won’t be alternating most of this week. Coaches may split up larger classes and have one group perform A while the other performs B, then they’ll have time, after all 5 sets are done to set weights for the next EMOM set.*

WOD
21-15-9 reps, for time of:
Push Press, 115/75 lbs
Back Squat, 115/75 lbs
CRX: 115/75 lbs
FRX: 75/55 lbs
Time Cap: 10 Minutes
Coaching: This is one of those barbell burners that can really deliver a punishing blow to your lungs the more you can hold onto the bar effectively. You won’t be using the rig for the back squats, so you should choose a weight that which you can Clean and effectively press overhead to get into the back squat position. I recommend using your last push press of each set to get it onto your back. For the Push Presses, really focus on driving hard and fast out of the quick dip, while leaving most of your feet or toes in contact with the ground so as not to blur the lines of the push jerk with a second dip.