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October 4 2016

3
Oct

October 4 2016

grahamholmberg-dan-bailey

October 4 2016

BE SURE TO REGISTER BY THURSDAY, OCTOBER 6, TO GUARANTEE A SHIRT!
REPOST: We are excited and honored to announce that Graham Holmberg (featured here to the right of another Ohio native, Dan Bailey) will be at CrossFit Strongsville for a special seminar, hosted by Eleventh Element, on October 15th, from 1 to 4PM. Graham, the 2010 Reebok CrossFit Games champ and 6-time Reebok CrossFit Games competitor, will run participants through WODs and share insight about competition, faith, and recovery. T-Shirts will be provided, as well as some goodies. The cost is $45 and it is limited to the first 25 registrations (sorry, no exceptions!). Get your tickets here through Eventbrite!

STRENGTH
Power Snatch:
5 @ 60%, 3 @ 65%, 3 @ 70%, 2 @ 75%, 3 @ 70%, 2 @ 75%
*Use your best Full Squat Snatch for percentage basis.*
Snatch Pull:
3×4 at 95% 1RM
*Use your best Power or Full Snatch weight for percentage basis.*
Pull-up Hold:
4x 10 secs
*Hold at the top.*

WOD
In 15 mins do:
Run, 600 m
then in the remaining time, AMRAP of:
15 Pull-ups
10 Medicine Ball Cleans, 20/14 lbs
5 Handstand Push-ups

Competitors Rx Standards – Run, Pull-Ups (with chin over bar), Medicine Ball Cleans (with full squat at 20/14 lbs), and non-modified HSPU
Fitness Rx Standards – Run, Assisted Pull-Ups, Medicine Ball Clean (with full squat at any weight), and modified HSPU.
Goal: Choose options that allow you to complete 4-5 rounds after the run with the allotted time.

From this point forward, you will notice that we are not inputting the Fitness Rx WODs into Beyond the Whiteboard. We will continue to offer scaling options and Fitness Rx on the Gym Whiteboard and through this blog, however, to give you guidelines. You are welcome to create the Fitness Rx versions in BTW and post or click the “Modified” option when posting through the site. I will also list goals to follow to ensure we are keeping to the proper stimulus as designed with the programming. This is done to ensure the programming as a whole is as effective as possible in producing fitness and power, which is measured well against time and not always JUST a measure of how much weight you do or how “hard” a movement might be. Further changes will begin to show themselves throughout the upcoming weeks in our effort to always improve our service and results. Listen to your coaches and don’t always assume that MORE is better if it is at the cost of your health or time.