Tonight at 7:00pm at Hermes CrossFit (55 E. 1600 N. Spanish Fork) is a fundraiser event for Bre Hatfield (daughter of our resident Strongman Van Hatfield). There will be a competition for $10, and a raffle for some sweet prizes ($10 tickets). Come and support a good cause!
Can't make it? No worries, we'll be doing a fundraiser around Thanksgiving as well for Bre. Cancer is a long, expensive battle. The initial drive often wears off after the initial shock and other people move on with their lives. The Hatfields have been a huge part of ECF for the past year and a half, and I can guarantee that their lives resemble nothing like normal. I won't forget and will do as much as possible to help them beat the shit out of cancer.
In case you need some inspiration:
1) 12 Minutes to find a 3 Rep Max Hi-Hang Clean
EMOM (Every Minute on the Minute) for 15 Minutes
2 Hang Cleans @ 85% of #1 above
4 Box Jumps - 40"/36"
Strength: (do not do regular WOD, especially if you are competing at the fundraiser event)
Compare to 130802.
1) Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
2) Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.
3) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00
4a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
4b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
5a) 3X8 Strict Weighted Pullups – heaviest possible, rest 60 sec.
5b) 3X8 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
Thu, August 29, 2013
by Coach Boom Stick