Friday – 102017

Flashback to summertime when Bieber was still home. We miss you and hope all is well in France!!

Flashback to a few weekends ago when Renee crushed Girls Gone RX in Bellingham! Happy 40th Birthday!!

Weekend reminders :
1. Saturday Weightlifting at 9 am, Team WOD at 10 am
2. Team Overdrive will be competing at the CAL playoffs on Sunday from 9-3 pm, at Crossfit Semiahmoo in White Rock! Let’s go and cheer them on!!

W/U : 2 rounds of
30 sec each of
Arm circles
Lateral leg swings
Wall Angels
Cat Cows
Scorpions, alternating
Push-Up Burpees

Strength/Skills : Strict Ring Dips
S – 4 x 12
F – 4 x 8
L – 4 x 5
*use bands for assistance if needed
Session Focus =
-Keep your forearms vertical from all angles, on the way down and the way up.
-Lock elbows at the top. Tuck 45° at the bottom. Don’t flare them or touch your torso.
-Raise your chest before lowering yourself. Raise your chest between reps at the top.
-Push shoulders back and down. Don’t let them roll forward. Don’t shrug them either.
-Keep your head inline with your torso. Don’t look at the ceiling. Look at the floor in front.
-Your torso must be slightly incline for balance. Lean slightly forward while you lower yourself.
-Don’t over-arch your lower back. Stay neutral. Straight line from shoulders to knees.

Conditioning : For time

Sport (NO Substitutions, Scaling or MODs for Sport, everything must be done as prescribed)
60 Calorie Row
50 Wall Balls (20/14)
40 Box Jumps (24″)
30 Deadlift (185/125)
20 Power Cleans (185/125)
10 front squats (185/125)

50 Calorie Row
40 Wall Balls (20/14 or 14/10)
30 Box Jumps (24/20″)
20 Deadlift (155/105)
10 Power Cleans (155/105)
5 Front Squats (155/105)

40 Calorie Row
30 Wall Balls (12/8 or 10/6)
20 Box Jumps or Step Ups (20″)
15 Deadlift (95/65)
10 Power Cleans (same)
5 Front Squats (same)

Time cap : 18 minutes

Team WOD Option for larger classes (teams of 3, 1 person working at a time)

150 Calorie Row
125 Wall Balls (20/14)
100 Box Jumps (24″)
75 Deadlift (185/125)
50 Power Cleans (185/125)
25 front squats (185/125)

Time cap : 30 minutes

Thursday – 101917

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W/U : 5 min dynamic Coach’s choice

Strength :
A. Bench Press
5 x 8, 75-80%
Rest 2 minutes between sets

B. Single Arm DB Row
5 x 8/arm, moderate
Rest 90 seconds between sets

Conditioning : For QUALITY

5 rounds of
12 Push-Ups
8 Strict Pull-Ups
6 Strict TTB
2 Wall Walks/Climbs
*Coaches to provide appropriate scaling/mod options if needed

Wednesday – 101817

Weightlifting Saturday’s!

W/U :
4 L Skipping arm circles
1 L Quad to toe stretch
1 L Knee to heel stretch
2 L Waiters walk
10 DB push press/arm
2 min/side Ankle mobility (use a heavy KB and place over knee to stretch ankle and put into dorsiflexion)

Strength : Push Press
3 x 5, 80% 1RM Push Press
(if you don’t know your 1RM PP, then consult with your Coach or calculate off 110-120% of your max Press)

**Today’s session focus will be efficient gymnastics movements. The WODs are to be done with high intensity and with speed, bigger and unbro