Tuesday 150908

Errol

Errol

LCF MINI GAMES – Get ready for LCF Mini Games! Starting on September 14th we are inviting everyone at LCF to participate in a friendly, skill based challenge. Each week for 12 weeks there will be one event/challenge. All Challenges can be done within a short period of time so there is no extra time commitment!

The games are organized to allow nearly every athlete to compete against other athletes in their own division (beginner, intermediate, advanced).  The workouts are designed to be challenging, but realistic within an athletes capabilities.  Athletes have the ability to choose which level they wish to compete in and will develop their strength, skill-set and metabolic conditioning regardless of how they place.  Each division will be scored independently and a podium finish will be established for the top 3 athletes in each category. Details of the levels can be found here 2015_07 LCF Mini Games (1)

The sign up is on the metal board by the office. Get signed up, you won’t regret it!!!

Unfortunately I cannot be at this event, Military duty calls. Coach Scott Thieofoldt is heading up to Park City this Friday 9_11 to train & support this event. 
Please get with Scott if you are interested in going and doing the Hero WOD, Volunteering or both.  This will be an awesome Grass Roots event, along with meeting some of the my brother in arms. The Best operators and quiet professional the Army has produced in SOF. (Special Operational Forces)

Dynamic Warm-Up – Mobility
Prepare for..

WOD: Hi-Octane 
5 Rds of:
500m Row for time AFAP * Goal is to maintain within + or – 7 seconds each round
5 Minute rest

Strength: Front Squat
5-3-1-1-1-3-5

*Scale rounds and weight as needed . Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
3 Rounds for Skill/ Best mechanics and NOT for time of:
15 m Handstand walk or progression
3-5 “UB” Muscle ups or linking progression

 

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