Monday 131021

Rachel N - 0630a

Rachel N – 0630a

“Most people run a race to see who is fastest. I run a race to see who has the most guts.”
-‘Steve Prefontaine’

Inch By Inch Nutrition Challenge – Sign-Ups, Official Rules, & a Tracking Spreadsheet for the Inch By Inch Challenge are now posted on the whiteboard!!  Cash prizes ($40 buy-in) will be awarded to the top Male and Female in two categories.   Inches Gained (for those looking to gain muscle mass) and Inches Lost.  Participants must declare their category prior to the beginning of the challenge & must have their measurements taken before the start of the challenge.   This can be done @ the kick-off meeting on No v. 2nd @ 8am.  If you can’t make it to the meeting please text Angi  (801-726-8104) or Jamie (801-529-2730) to make other arrangements.  

Dynamic Warm-Up-Mobility
Prepare for…

Strength:
3 x 5 Back Squat (5# (2.5-5lb on ea side) Heavier than the last time you did this, reset if fail.)

3 x 5 Strict Press (5# (2.5 on ea side) Heavier than the last time you did this. reset if fail)
4×100 m AFAP 30 sec rest between sets *

WOD:“Sunny”
5 Rounds of:

250m Row 200m Run-Row-Run-Row..
Max Thrusters 115/73
*Score is total number of thrusters 

Cashout: 2×7 Deficit HSPU * Scale as needed work progression
2×60 sec Hollow rock  Hold

Team cool down, light row 1k, bike, run, PNF or static stretch 5-7 min 

CF Endurance:
Run 5x400m AFAP 3min rest between sets

WOD:  BB Complex 4×8 
Deadlift 95/63
Clean Pull
Close Grip Snatch
Back Squat
Good Mornings
Row

 

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