Tammy, Zach and Bridget power through a workout. That's exactly what you'll be doing today. Get after it!
Today's Foodie Friday comes to us from Sprouts Dinner Club. These chorizo empanada's were voted most delicious dish at our last class.
The next Sprouts Dinner Club is Sunday Oct 16th. There are only a few spaces remaining. Be sure to RSVP today!
MAKE EMPANADA BATTER:
Buy -in: 5 x 3 weighted pull-up or 5 x 30s flexed arm hang
As many rounds and reps as possible in 5 Min of:
3 Deadlifts 275/205#
7 Push Press 115/75#
Fast and furious is the theme of the day. You'll set up two barbells and storm through as fast as possible. These should be some of the heaviest deadlifts you have attempted in a workout. Scale the weight to 80-85% of your 1RM.
Scale the push press weight using the same percentage only if you can do 7 unbroken reps. This workout is short, there is no time to put the bar down. This workout develops strength, power, speed, works our two anaerobic pathways and tests our grit. Since the workout is short, you'll take no breaks. Get after it!
Zack's 47inch box jump was achieved through lots of 30 inch and higher box jumps. Once he put in the work, then he dared to hope he could make the big jump.
Hope, as defined by Wikipedia, is an optimistic attitude of mind that is based on an expectation of positive outcomes related to events and circumstances in one's life or the world at large.
I have a saying, "Hope is not a plan." Hope is what we get to feel after we've put some effort and action towards our desired outcome. Hope is what we get to feel after we've made the sacrifices, the difficult choices, after we've done the hard work.
Hope is important because it's an optimistic attitude, and our attitude can have profound impact on our desired outcome. Our optimistic attitude is created by a series of actions we've taken to put us on the path toward our desired outcome. We should be optimistic after we've made the sacrifices, the difficult choices, after we've done the hard work.
We should have hope that what we want is achievable.
We should be optimistic and hopeful because we are confident that the sacrifices, difficult choices, and our hard work have set us on the right path. Hope is the wind the pushes us along the path to our desired outcome.
Here's to tailwinds!
3 rounds, 1 min per station:
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Rest 1 min
Today's workout was created as a fundraising WOD for the CrossFit for Hope program. CrossFit for Hope is the official fundraising arm of the CrossFit Foundation. Every cent donated to CrossFit for Hope is delivered straight to the target recipient. All costs – including administration, accounting, branding, and promotion – are paid by CrossFit HQ.
The worldwide CrossFit community is powerful in its fitness, its empathy, and its reach. CrossFit for Hope is how we - CrossFit athletes, gym owners, and members - use that power to make the world a better place.
Today's workout is structured like Fight Gone Bad. It tests all three of our metabolic engines plus develops our explosiveness, hip drive, shoulder stability, coordination, agility, strength, power and speed.
The 6:30pm class looking strong on the ergs. Coach James, Anna, Megan and Dr. Phil are maintaining good posture. Coach James and Anna are doing the Whole Life Challenge. Are you?
This week's Whole Life Challenge weekly lifestyle challenge is to spend 10 minutes every day decluttering a space. The WLC folks think this is an important lifestyle practice because:
"There are lots of small things we let stand in the way of making the big moves in life. It helps a lot to have clarity around you when you’re making important choices.
Cluttered physical, virtual, and even mental spaces provide unnecessary obstacles to doing what matters to you. Feeling like you’re surrounded by a mess or chaos can keep you in “putting out fires” mode — the feeling that the little things right in front of you are stopping you from starting the important things.
When your spaces are clear, new paths can open up. Waking up or living in an uncluttered reality can provide a sense of calm and leave room for creativity and productive action to flow."
Row 5K (5000m)
Today's workout is all about endurance and perseverance. We program two 5k rows and two 5k runs every year. Five thousand meters is a benchmark for running and rowing. It's a distance that doesn't require additional special training outside of our regular CrossFit classes. It's a great test of our aerobic capacity. Compare to Dec 30, 2015
It is not uncommon for a 5K row to be significant faster than a 5K run. How much do your times differ?
Memorial Day Murph - May 30
Knuckle Buster OCR - July 16
Record your WOD on Beyond the Whiteboard.
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