Shout out to our nutrition challenge participants on completing the first week! Lets keep the ball rolling as we start weighing and measuring this week!
We are officially less than four weeks out from the 2017 Energy Games competition on October 21st. This is an evolution from the Spicy Summer Showdown competition designed to be inclusive by allowing participants to compete as Individuals with Rx or Scaled divisions or as a team of 4. There are also Masters and Teen divisions! Please reach out to me or our coaches if you have questions about whether this is appropriate for you.
Registration is Open so get signed up this week to ensure you’ll get an event shirt in the correct size. You can read about the Divisions and weight/movement requirements here. Finally, we need volunteers and judges. You can sign up using the Volunteer/Judge registration form.
Finally, please invite your friends to the Facebook event to help us reach out greater Houston CrossFit community!
This is the final training week of Cycle 1. Congratulations to everyone for the hard work and heavy percentages on the strength work in previous weeks. This is a deload week for our strength work. This is a chance to continue to train the movements while allowing our body and central nervous system to recover before we re-test our strength benchmarks next week. Lighter percentages on the weightlifting also mean you’ll have more energy for the WOD so keep working hard! Don’t dog the runs on today’s WOD.
3×5 Goblet Squats w/ 3-sec Pause in Bottom
Rest :30
-then-
40 KB Swings (GO UNBROKEN)
Beginner: 25
Back Squat
5×5 @ 60%
AMRAP 20 Minutes
6 Power Cleans 195/125lbs
3 Rope Climbs
Run 800m
Beginner: 115/75; 2 Rope Climbs to 10′ or 6 pullups with rope clamp; 600m run
Intermediate: 155/105; 2 Rope Climbs
Advanced: Rx
The expectation today is to perform heavier power cleans as singles (drop each rep). Scale to 2 or 1 rope climb if unable to complete the rope climbs under a minute per round.
Horizontal Ring Rows (Feet elevated on a box if possible)
6×12
Rest as needed between sets
20 Burpees
30 Kettlebell Swings
40 Squats
800m run
40 Squats
30 Kettlebell Swings
20 Burpees
Core
3×20 Russian Twists
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