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12.15.2015

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IMG_4272Christmas Gift Drive
Hello everyone. First of all we want to thank you for your support in donating food for Thanksgiving and Christmas. It was an amazing response and truly shows how amazing our community is.

We are trying to collect gift donations for a few families that are in need of gifts for Christmas. The following tree has been put up with names of children and some details about their families, and a few items they have asked for Christmas. Most of the gifts requested are gift cards to their favorite stores (Toys-R-Us, Target, Sears, Game Stop, etc.) and shoes/clothes.

If you (or a few of you together) would like to purchase gifts for the individual please take their name off the tree so someone else doesn’t purchase the same items. All gift cards are eligible for a 501c3 tax deductible, just let us know.

 

Please bring in the items purchased with the name tag and give it to a coach. We’ll be accepting donations up until Tuesday (12/22) morning to be delivered to the families.

If you have any questions please ask Chase, Ashley, or Mark Crandall.

Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Press
5 x Push/Split Jerk
III. Mobility

Impact/Focus: Pistols & Planks E0MOTM
Complete the following for a total of 10 minutes where odd minutes are Plank Holds and even minutes are Pistols:

:30 x Plank Holds
10 x Pistols (5L/5R)

Notes: Plank Holds may also involve the Evil Wheel or Rings for additional challenge. Pistols are not required to alternate each rep, as long as 5 reps are accomplished on each leg during each work interval.

Post scores to comments.

“Dancer”
4 Rounds for time of
7 x Push Jerk (155/115lbs)
20 x GHD Sit-ups
50 x Double-unders

Post scores to comments.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

II. Muscle-up Training (Choose one)
a. 5 sets of 3 reps x Negatives
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
d. 3 Rounds of the following, resting as needed between each set
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Ring Support (w/turn out) x :15
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Samy Daghir

5 thoughts on “12.15.2015”

  1. Holds/Pistols: solid ring holds. Crunchy left knee pistols. :/ No probs on the right.
    Dancer: 11:26 RX tripped up on last round of DUs. Jerks felt better as I went. 1st overhead RX in a long time. #progress

    Reply
  2. “Dancer”: 10:40 ex’d

    Ended up sneaking in a little bit of ring training after the Oly Class via Skill Development; it’s motivating to see our crew taking initiative and working diligently on skill training with more frequency. Keep killing it, freaks… The CF Open approaches.

    Reply

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