Friday 170811

HERO T-Shirts are in and we are asking for donations to support a great cause for a fellow coach, athlete and friend! If you finished 19 WODs in July and put your size on the tracking board, you have a t-shirt waiting for you. We are asking for donations for the t-shirt your earned and from anyone else who would like to contribute to the cause “Kidney for Coach”.

Lindsay Hassell is a name we have heard and used many times. Many know Lindsay as a coach, mentor, husband, father, friend, an elite athlete, owner of Crossfit  The Club, Parisi Affiliate and charitable community member, and most recently, a patient in need of a kidney transplant. Lindsay was diagnosed with IGA Nephropathy his senior year of high school. At that time, he was told that he would eventually need a kidney transplant. Lindsay’s healthy lifestyle, fitness, and nutrition have allowed him to prolong his transplant until now. Being in stage 5 kidney failure, Lindsay has risen to the occasion and humbly accepted that the life-preserving surgery can no longer be prolonged.  True to faith and fate, Lindsay’s beautiful wife, Julie, has been identified as a kidney donor match.  The opportunity for a spouse to donate an organ, due to compatibility, is extremely rare. With their competitive and relentless nature, Lindsay and Julie will be undergoing surgery on June 29th with their four children cheering them on through this fight.

Lindsay has positively impacted thousands of children, athletes, the Crossfit community and fellow players’ lives – Now it is our turn to positively impact his life.

All proceeds will go directly to the Hassell family for medical expenses and defray the loss of income due to recovery time.  Any amount will help this great family.  Thank you in advance for your love, support, and prayers during their valiant fight! All donations we receive, we will make one donation from Letrono CrossFit to his donation account. We would love to show CFTC how generous our athletes are.

Bring cash and give to your coach when you pick up your shirt or send an email with permission to charge your account for the amount you indicate. The donation will be submitted by the end of next week so get your donation in and pick up your shirt. 

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD – Cancelled This WEEK!
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

 A. WOD:
3 sets, 5 min on, 5 min off

3 rounds of dumbbell DT – Adv 50/35, RX 40/25
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Remaining time after the 3 rounds do….
Max cal bike/row/ski

(Rotate between the 3. Everyone should do each 1 time.)

Score is calories each round.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:

A. barbell Z press, 8,7,6,5 reps, 2 min rest

https://www.youtube.com/watch?v=wF0Och9eq28

B. rotate for 3 sets, 60 sec rest

B1. Incline dumbbell bench press, neutral grip, 6-8 reps @31X1

B2. strict dips, on horns

4-6 @21X1

B3. 3 point single arm DB row 6-8 @2112

Try to pull closer to hip not chest

https://www.youtube.com/watch?v=zt05bohmJYc

C. 4 sets, 2 min rest between

60 sec assault bike @moderate to hard (start at 5 min test pace, increase if possible) 

10 dumbbell deadlift, heavy

30m quadruped crawl slow and controlled

50 double under

https://www.youtube.com/watch?v=5eoFC0pPcj0