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Monday November 23, 2015 CrossFit Stapleton- Denver, CO

FINAL WEEK!!!!!!! 

food-drive_565x4002

 

Canned: 

Proteins (packed in water)

Vegetables (low sodium)

Fruits (packing in 100% juice or water)

Beans (black/garbanzo/etc.)

 

Non Canned Items:

Peanut Butter

Cereal/Oatmeal (low sugar/high fiber)

 

Others:
Toiletries (shampoo/soap/etc)
Laundry Detergent
Toilet/Facial Tissue
Diapers (infant and adult)
Household cleaners
CUTOFF: 11/26/15
 
SCORE: TOTAL POUNDS
Details:
As a gym, we are going to come together (in good clean competition of course!) to gather premium/hard to come by food pantry items for the MCAULIFFE MIDDLE SCHOOL food pantry.
This is a 14 day competition.
There will be TWO competitions happening at once:
Total poundage contest between AMs (5/6/9:30am) & PMs (Noon/5/6pm) & Bootcampers
&
Total poundage as a gym

Scoring will follow the following structure (team WOD):

  • At the end of the 14 days (Thanksgiving Day) CFS Coaches will add up each team’s TOTAL collections in pounds!
  • The WINNING team will get to come together and WRITE (with the help of a coach) a brutal WOD for the two losing teams… Let’s hope Bootcamp doesn’t win!!! Us CrossFitters will be in some trouble if we have to do a bootcamp WOD!
  • This WOD will be completed by the two losing teams/classes the following Monday (11/16/15) in the regular scheduled classes.

For the overall gym WOD, There are three tiers!

  • Bronze: If we as a gym collect over 100# of food, CFS will provide coffee for the entire class after our Thanksgiving Day WOD. (Bronze Level)
  • Silver: If we as a gym collect over 200# of food, CFS will provide coffee AND and light breakfast (bagels/donuts/etc) for the entire class after our Thanksgiving WOD. (Silver Level)
  • Gold: If we as a gym collect over 300# of food, CFS will do all of the above, as well as $0.50/#  of the amount of food collected and donate that amount to the food pantry.

ALL PROCEEDS WILL BE DONATED TO THE MCAULIFFE MIDDLE SCHOOL FOOD PANTRY!!

 So, please, grab a few extra items when you are at the grocery store and help us feed some families in need in our community!  
Thanks in advance for your generosity!  

CROSSFIT CLASSES: 

Performance-

A) Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B) For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

———————————————————————————————————————

Fitness-

A) Five sets of:
Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds

B) For time:
Run 600 Meters
30 Barbell Thrusters
Run 600 Meters

———————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD 1 – Pace:

As Many Rounds as Possible in 12 Minutes:

150m Run with Slam Ball (30/20)

10 Ball Slams (30/20)

10 Push-ups

10 Squats

WOD 2 – Pace:

3 Rounds for Time:

350m Row

20 Abmat Sit-ups

15 Burpees

———————————————————————————————————————

BUMPERS CLUB (FULL WEEK): 

TUESDAY 11/24 – WAVE 4/DAY 1

Deload

Overhead wall squats w/ PVC x 30 reps

*Facing wall with PVC overhead focus on looking straight ahead, sitting back in heels, and vertical torso. Find a distance away from wall that is challenging yet will not let you fall back on your butt. These are slow and controlled working on perfect squat form.

Bench press, 3×10 reps @ 50% of 1RM bench

1 Legged Romanian deadlift x 50 reps total (25 reps/ leg) @ 75#(55#)

Tabata push-ups

*:20 seconds work/ :10 seconds rest x 8 rounds. Rest holding plank position at top of push-up.

Strict ab-mat sit-ups x 50 reps, slow and controlled

———————————————————————————————————————

THURSDAY 11/26 (OFF THANKSGIVING DAY)  – WAVE 4/DAY 2

Deload

Hang muscle clean + 3 front squats x 7 sets @ 45% of 1RM clean

Hollow rock into pistol x 30 reps total, alternating legs

100 Meter ankle strap sled drag @ 25#(15#)

Accumulate 3 minutes in overhead hold w/ barbell @ 135#(95#)

Empty barbell good mornings x 50 reps

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HOMEWORK – WEEK OF 11/24 – WAVE 4/DAY 3

Deload

Hang muscle snatch + 3 snatch balance x 7 sets @ 45% of 1RM snatch

4 Rounds for quality:

Upper arm support to dip + 4 dips

Forward p-bar walk

Backward p-bar walk

Rest

4 Rounds for quality:

:20 second plate pinch hold (no pinkies) @ 35#(25#), followed immediately by 5 linked T2B

Rest

*Stand under pull-up bar, after :20 drop plates and jump up to bar.

Banded tricep pull-down x 100 reps

Tabata ab-mat sit-ups

*:20 seconds of work, :10 seconds rest x 8 rounds. Rest is in hollow body position.

 

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