Monday 161107

PARKING – Please do not park on the East side of the street. You will notice that the city has put up NO PARKING signs along the East Side and the Officer has kindly given us warning before they start ticketing people who are parking in the NO PARKING area. 

On Veteran’s Day, November 11th we will be holding a fundraiser and honoring The EOD Warrior Foundation. http://www.eodmemorialworkout.com/  this workout is an honor for us to do this year in support of our athlete at Letrono, Stephen Lyons who is the brother of the 131st EOD technician who passed away. I encourage all of you to go to the webpage, read about the 131 EOD techs and see what your $35 donation goes towards.  

I have created a Letrono CrossFit team, register and select LCF as your team. The workout is in honor of the 131 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11. This year we add Marine SSGT David B. Lyons to the list of 130 which now brings the total to 131. SSGT Lyons recently passed away as a direct result of wounds he received in action while deployed in 2010 to Afghanistan in Support of Operation Enduring Freedom. The workout is therefore renamed the EOD 131 Memorial Workout in his memory. 

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:  CF Lift Off WorkOut#3
Rx’d Workout
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
Scaled Workout
Complete as many rounds as possible in 15 minutes of:
25 jumping pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 jumping pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
Notes
*Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

Strength:
Back Squat – 5×5 @60%

Strict Press – 1 x 3 @ 80%  5 x 3 @ 85%

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Met-Con
For Time:
30-20-10
GHD Sit Ups
Front Squats 115/75lbs
Kettlebell Swings 70/53lbs
Just Work
Ski 250m x 10
Rest 2:1
OR
4 Rounds
80 Double Unders
Bike 20 Calories
Rest 2:00

After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

Gymnastics Accessory:
Accumulate 7 Minutes of Arms Up Plank Hold (Top of a push-up)
Strict 20 Minute Cap
Beat Score From Week 1

Strength Accessory:
Back Rack Lunges – 4×12 steps per side

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