Month: June 2014

Happy Canada Day!
Happy Canada Day!

Please note all regular classes are cancelled for July 1, including yoga.

There will be a holiday workout from 11 a.m. to about 1 p.m. instead, and yoga will happen at 8 p.m. on Thursday this week, then return to Tuesdays next week.

Happy Canada Day!

 

The 2013 Canada Day crew!
The 2013 Canada Day crew!

It’s business as usual at CrossFit 204 on Monday, June 30.

On July 1, there will be a holiday WOD at 11 a.m., and all other classes, including yoga, are cancelled for Canada Day. The holiday WOD is set for two hours, but you will not be working out for two hours. Or will you?

Please sign in as you normally would, and please sign in no later than 8 p.m. on June 30 so we can make teams and plan to manage the Canada Day chaos.

The Pliable Pirate yoga class will happen this Thursday at 8 p.m. for this week only, and it’s back to normal next week on Tuesday nights at 8 p.m.

Everything is back to normal on July 2, and be sure to come out for the Takasaki 2-on-1 on July 5.

Enjoy the holiday!

Load up and pull up!
Load up and pull up!

Tabata hollow rocks

Plunge

Every minute on the minute ascending ladder of:

3 strict pull-ups or ring rows

4 front-rack lunges (75/45 lb.)

3 strict pull-ups or ring rows

6 front-rack lunges

3 strict pull-ups or ring rows

8 front rack lunges

Etc.

Immediately upon failure:

30 thrusters (75/45 lb.)

30 bar-facing burpees

Skills

Part 1

10-8-6-4-2 overhead squats

Taken from the rack.

Increase weight each set.

If any you have any misses or improper positions, back down the weight and continue with the rep scheme. Form over load always when overhead.

Part 2

3 sets of: 3 weighted pull-ups + 5 strict pull-ups + 7 kipping pull-ups

Or

3 sets of: max strict pull-ups (minimum 3) + 12 jumping pull-ups*

Or

3 sets of: band-assisted pull-ups (use a band that will allow for 4-6 reps) + 6-8 jumping pull-ups*

*Ask a coach how to set up for jumping pull-ups.

Yoga: Tuesdays at 8 p.m. $10.
Yoga: Tuesdays at 8 p.m. $10.

Tabata hollow rocks

Work to a medium heavy clean

Every minute on the minute for 8 minutes:

1 squat clean (225/155 lb.)

20-foot handstand walk

or

Every minute on the minute for 8 minutes:

1 squat clean, hang clean or power clean (225/155 lb.)

20 shoulder taps in the plank position

Skills

Part 1

4 sets of single-leg bounding jumps (10 each leg)

For max distance.

No pause when foot touches ground.

Part 2

5 sets of 2 pause snatches

Set up in snatch position and pull as if you are going to snatch (do not change the mechanics of the pull). Pause for a full 2 seconds at the knees before continuing the snatch (the pause occurs at the second stop of last week’s three-stop snatch pull). Drop and reset.

This drill is all about perfect position.

Make sure the weight has shifted back to the heels and the shins are vertical when you pause with the bar at the knees.