Your workout of the day!
Registration for Kendrick Farris’ Bless the Gym Tour is open for members only.
Head over to the schedule page and click the Seminars Tab to register.
Two-time Olympian and top-ranked American weightlifter Kendrick Farris will present a two-day training camp at CFER on Saturday and Sunday, November 16 and 17, as part of his Bless the Gym Tour.
Weighted Pull-ups
3-3-3-3-3
Then,
10 minute AMRAP
7 Snatches (95/65)
10 Wall Balls (20/14)
It’s here! Registration for the 2013 LuRong Living Paleo Challenge is open!
The 8-week paleo challenge starts 16SEP. We will have a meeting soon to go over the challenge in detail.
In brief, eating paleo means sticking to meat, vegetables, some fruit, nuts and certain fats (EVOO, avocado). You do NOT eat breads, grains, processed sugars, dairy, legumes, peanuts or soy products. Whew, that was brief! Please note: This challenge has specific rules that we will go over with our team prior to 16SEP.
If you have ANY questions, see Melissa or Eric.
“Ascending Chipper” from the 2013 Reebok CrossFit Games
In teams, complete:
50 dead lifts (280#/185#)
60 chest-to-bar pull-ups
70 cleans (190#/135#)
80 pull-ups
90 snatches (140#/85#)
100 toes-to-bar
*Only one athlete works at a time
“Diane”
21-15-9 reps of:
Deadlift (225#/155#)
HSPUs
The 2013 LuRong Living Paleo Challenge is coming!
Registration opens Friday!
https://www.youtube.com/watch?v=VpwpOMv5vVY
5 Rounds for Reps:
Back Squat (bodyweight)
Rest 60-90 seconds
Pull-Ups (strict)
Rest 60-90 seconds
Then,
Row 2k
Thruster
2-2-2-2-2-2-2
Set a new 400m run PR.
The Russians are coming! Skip to 0:49 for some 340lb thrusters.
“Fight Gone Bad”
Refer to 15JUN13
Three rounds of:
Wall ball shots, 20#/14# (reps)
Sumo dead lift high pull, 75# (reps)
Box Jump, 20″ box (reps)
Push press, 75 pounds (reps)
Row (calories)
In this workout, you move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of “rotate,” the athletes must move to next station immediately for a good score. One point is given for each rep except on the rower, where each calorie is one point.
2-Position Clean
Hang then Floor
1-1-1-1-1-1-1
Then,
“Grace”
For Time:
30 Clean and Jerks 135/95
Warning: Video is NWFS
Bless the Gym Tour:
If you haven’t already heard, Kendrick Farris will be conducting a two-day Olympic weightlifting training camp at CrossFit East River. There will be AM and PM sessions on November 16th and 17th.
Sign-up information will be released first to CFER athletes via the email list.
If you don’t know who Kendrick Farris is, watch this and read this.
“2007” aka The Hopper
For Time:
1000m row
Then,
5 Rounds:
25 Pull-ups
7 Push Jerks (135#/85#)
There will be a 20 minute time cap.
Press
5-5-5-5-5
Then.
15min AMRAP
15 Toes to Bar
50′ Overhead Lunge (45/25)
If you’re reading this on Wednesday night, tonight is the deadline to order for Kettlebell Kitchen! Get those delicious paleo meals in your belly!
Today was a sad day, as it was Cris’ last day at the box! He returns home to Mexico this week, but we will always remember him as helping us start our home here at CFER. Thank you, Cris, we’re going to miss you!
“Helen”
3 RFT:
400m run
21 KBS (53/35)
12 pull-ups