Dana
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Regionals Event 5
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Men: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. box
Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.
Option 2
For time:
35 Box Hand Stand push-ups or Dumbell strict press
35 toes-to-bars or knees to 9o
50-cal. bike
35 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Men: 50-lb. dumbbells, 20-in. box
Women: 35-lb. dumbbells, 20-in. box
Option 3:
For time:
30 Push-ups
30 sit-ups or knees to 90
30-cal. bike
30 box step-overs
100-ft. walking lunge
Indurance & Stamina:
20 minutes
Row a single 20 minute piece. Aim for a consistent pace throughout.
CFS Brief:
Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday, June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM
Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com). In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery. In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.
Day 17 of 21 Day Nutrition Challenge.
Memorial Day Weekend Schedule.
Friday, 5/25 – Regular schedule
Saturday, 5/26 – No 6:30am adult class. Regular schedule 7:30am on.
Sunday, 5/27 – No 7:30am class. Regular schedule 8:30am adult and 9:30am adult CrossFit classes.
Memorial Day, 5/28 – 8:00am and 9:30am adullt CrossFit. Bootcamp members can come to either CrossFit classes.
(No kids classes on 5/28)
It is amazing how incredibly fit the elite regional / games athletes are…they’re almost a different species than me!
21:02 with a ton of scales…did all 50 reps…
Box HSPU
TTB (Rx)
Cal Bike (Rx)
Box Step Overs (35# each hand…20”)
OH DB Walking lunges 35#R/35#L
It really is crazy how fast and strong regional athletes are.
Regionals Event 5: 24:01
50 Pushups
30T2B/20K290
50 Cal Bike
50 Box Step-ups 15# each hand, 12″ box
50 calorie row
Barely got this one done in time, humbling workout for sure. I was glad I pushed myself to do 50 reps and managed to do 30 T2B before switching over. The bike was the hardest part. Actually it was all hard if I am being honest.
Regional Event #5: 24:00
50 HSPU to 1.5 Ab Mats | 50 TTB | 35 Cal Bike | 50 Box Step Overs with 20# at 20″ | 25# 50′ Overhead Lunge
This was a great workout to get after this morning. It felt great to get internal and just chip away at the reps. All of the options I chose were spot on. The box step overs were the most challenging due to the volume and the fact that they were weighted. My twin handled this far better than I did when she did it at Regionals, but let’s be honest…it’s like looking in a mirror.
Regional Event #5. 16:00. Highly modified.
50 – #25 DB strict press
50 – K290
50 Cal row in lieu of box step overs
50 Cal Bike
100ft #45 lb overhead plate walk in lieu of lunges.
Awesome job Deb on HSPU. My aspiration to be there too in 18-24 months.
My bet is that you will be there much sooner than that!! Great job today getting through that workout. Nothing about it was easy!
18:30
30s push up, knee2 90, 35# step up, 25# lunge