WOD Lifting Squat Clean 2-2-2-1-1-1 (Heaviest weight for each set) Conditioning For Time: 120 Kettlebell Swings 54/35 EMOM 3 Burpees Time Cap: 15 Minutes
WOD CrossFit 3 Rounds for Time: 10 Thrusters 155/105 lbs 10 Ring Muscle-Ups Run, 400 m Accessory Midline: 75 GHD Plate Muscle Snatches 5lbs (each time you break complete 10 banded abmat sit-ups)
WOD Conditioning For Time 50 Chest to Bars 100 Overhead Squats 75/55 lbs 200 Double Unders
Lifting Deadlift 1×2 at 75% 1RM Deadlift 8×3 at 60% 1RM (Rest 1:30 in between each set) Conditioning Partner WOD 20 Min AMPRAP Row 500m (Athletes alternate back and forth for 20 minutes)
WOD Lifting: Push Press 3-3-3-3 Partner Metcon Run, 800 m 50 Medicine Ball Cleans 20/14 lbs 50 Power Snatches 75/55 lbs Run 800 m 50 Hand Release Push-ups 50 Burpee Pull-ups Run 800 m 50 Power Snatches 75/55 lbs 50 Medicine Ball Cleans 20/14 lbs Run 800 m 50 Hand Release Push-ups 50 Burpee Pull-ups
WOD Lifting 1: 20 minutes to establish 1 Rep Max Snatch Lifting 2: 20 minutes to establish 1 Rep Max Clean and Jerk Accessory: 1 mile run time trial
This weekend we had 30 Forward athletes throw down for Fall Festivus at Forward! Nothing beats the thrill of sweating it out side by side with your fellow gym mates, leaving it all on the floor, chasing that last rep. Win or lose, it was a great experience for everyone. I can’t wait for the 2021 Open in February!! Here are the results from the competition:
Novice Female: Rachel and Lyndsey tied for 1st, Kathleen in 2nd, and Ella and Mary tied for 3rd
Novice Male: Jacob in 1st, Patrick in 2nd, Brian in 3rd
Masters Female: Tiffany in 1st, Amy and Julie in 2nd, Pam in 3rd
Masters Male: Ed in 1st, Bill in 2nd
Intermediate Female: Valerie in 1st, Melina in 2nd, Becca in 3rd
Intermediate Male: Greg in 1st, Bob in 2nd, George in 3rd
RX Female: It was just me, so I was first and last!
RX Male: Danny in 1st, Mike in 2nd, and Justin in 3rd
Nice work to EVERYONE who competed, cheered, and contributed to the amazing energy we had at Forward this weekend. My heart is so full with love for our community!
We weren’t the only ones competing this weekend! The first phase of the CrossFit Games took place this weekend, and narrowed down the field of competitors to 5 men and women. No surprise, three of the ten are COMPTRAIN ATHLETES!! That means that they use a lot of the same programming that we do. Just further evidence that we just need to trust the process and the results will come!
This week is going to be very challenging, especially if you’re still sore from last week/this weekend. But it’s nothing that we can’t handle! We have a good mix of some moderately short and long workouts this week, along with some fun strength pieces. Don’t forget to check the white board for some extra work that you can do on your own!
Just a reminder that afternoon classes are going to be different this week!! There will be a 3:30, 4:30, 5:30, and 6:30 class from now on (no 6:30 on Fridays). Also, if you’re an early morning person, don’t forget that we have a 6:30 a.m. class now as well!
Looking forward to seeing everyone this week!!