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October 17 2016

16
Oct

October 17 2016

graham-holmber-training-seminar-10152016

October 17 2016

We had an amazing time with Graham Holmberg during his training seminar and I would like to personally thank him, his wife, Savannah, and his father, Elbert, for helping to arrange this empowering opportunity to receive coaching, insight, and inspiration from a great Christian man and athlete. Graham, with great humility, offered some beneficial technical knowledge of certain movements, highlighted the benefits of training with intensity in mind, and shared his love and gratitude for God. He highlighted the verse in Colossians 3:23, “Whatever you do, work at it with all your heart, as working for the Lord, not for human masters,” and bridged the gap of viruosity (performing the common uncommonly well) in all aspects of our daily hustle. That is one of the outstanding tenets on which this gym was built upon and what CrossFit training offers, as a whole, performing simple, ordinary movements, extraordinarily well. He shared how even the simple act of smiling and saying hello to people, no matter what might prompt us otherwise, can have lasting impact on others’ lives. The workouts were challenging, the message and teaching was phenomenal, and the community was strong. We’ll look to add more training seminars like this in the future and I hope to see more of the CrossFit Strongsville nation represented because it was beyond worth it!

In the meantime, don’t forget that Faith Rx’d Cleveland West will be meeting this Wednesday at 8PM at Pro Sports Performance in Strongsville for a workout and worship event. Reggie Hodges will be coaching and we have a guest pastor leading the devotional. Here is the link to the event with further details. Invite a friend!
https://www.facebook.com/events/872213566214053/

STRENGTH
Chin Ups :
3×10
Ring Pushups :
4×12

WOD
10 rounds for time of:
7 Sumo Deadlift High-pulls, 95/65 lbs
7 Front Squats, 95/65 lbs
7 Push Jerks, 95/65 lbs
CRX: 95/65 lbs
FRX: 75/55 lbs
Goal: 15 to 25 minutes
Coaching: These kinds of barbell burners are some of the most challenging and rewarding WODs you’ll experience. Ensure you have great form with a straight back and leg-propelling pulls on the SDHP and can consistently find your heels in the Squats to promote safe and efficient execution throughout the 10 rounds. Choose a load that allows you to hold onto the bar for at least the 7 reps of each movement, only breaking through transitions or after completion of a full set. The more you focus on strategic drops of the bar, too, the more you can maximize the work output!