Monday 150928

Exciting events this week...
WEDNESDAY 3-7pm: The Bod Pod is coming! The Bod Pod measures body composition and gives you an idea about how your fitness and health are improving. They will return in 6 weeks to re-test and to measure progress. One test is $50. Test and retest is $90. Bundle with a meal plan for $200 total. If you are interested, please sign up at the whiteboard when you come to the gym. The first test will be this Wednesday, the re-test November 12th, both from 3-7pm.
THURSDAY 6pm: FREE Nutrition Seminar.(Regular CrossFit class cancelled) Learn how to eat the right way to fuel your body for performance and health and lose body fat! The 45-60 minute seminar will cover:
*Pre and post workout recovery
*Correct portions/macronutrients
*Debunking popular weight loss myths
*Question & answer time
Presented by special guest Skip Chase, CrossFit affiliate owner since 2005, CrossFit affiliate gathering presenter, Guinness World Record Holder for "Most sit -ups, using an abdominal frame, for 24 hours"-110,912. Two of Skip's clients qualified for and competed at the Reebok CrossFit Games.

WOD:
15 minutes to work up to a Front Squat- Heavy Single

5 Rounds:
5 Clean and Jerk, 185#
Shuttle Sprint

Competition:
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
B.
Every two minutes, for 20 minutes (10 sets):
Clean Pull + Hang Clean + Clean + Jerk @ 80% of 1-RM Clean & Jerk
C.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85% of today’s heavy single
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Twenty four sets of:
30 seconds of Assault Bike @ 70-75/60-65 rpm
30 seconds of Assault Bike @ 50/40 rpm