Thursday is usually a day of rest for HITCf’ers, but seems we all needed to take a couple of days off from the pounding of the ladders and the rowing and took Wednesday as well.  I’m not real good at resting, so I did a CF Football wod yesterday with Dan and Beau where we did the following:

21-15-9 of:

BW Bench press

Pull-ups

It was, as usual, looked a lot easier on the white board than actually doing it, especially with 225# on the bar for me!   We all made it, but found that that many reps of bench makes your arms and chest feel like jello. 

Also want to welcome Kevin to the box.   Kevin is getting ready to join the Marines in a couple of months and is using CrossFit as his way of getting ready for the wonderful experience of bootcamp.  Also want to wish Sara, one of the original HITCF’ers, good luck as she competes in her 1st weight lifting competition this weekend at Furman.  Sara has the kind of determination that will insure her optimum performance, I’m sure.  Good luck Sara!  I know you will CRUSH your competition! 

Fridays wods

Strength bias wod

Deadlift – 85% of your 3Rm

5/3/3/3

Metcon (borrowed from CF Football)

3 rounds for time of:

8 – Muscle Snatches (135/95/65)

10 – ring or flat bar dips

12 – toes to bar or knees to elbows

Metabolic wod

3 rounds for time of:

20 medicine ball cleans

20 kb swings

20 box jumps

20 db shoulder presses

20M bear crawl with db

Enjoy!  Get some!

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Sorry for such a late update and posting of Wednesdays wods.  Had to chaperon a group of 3rd graders on a field trip to Columbia, SC yesterday.  Between the trip and yesterdays wods, I crashed at 9:30PM!  Here you go!  Enjoy!

Strength wod

Back Squat @ 85% of 3RM

5/3/3/3

Metcon

Deadlift (275/225/135)/ burpee tabata

Go 20 seconds on, 10 seconds rest, alternating between deadlifts and burpees.  Go for a total of 8  minutes.

Metcon for non-strength

Row 1 minute on, 1 minute off for 20 minutes.  Goal is to row 3000M.  For every 5 M less than 3000M, do 1 burpee.

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That’s right.  Swimsuit season is right around the corner!  Guys want to look buff and big, women lean and tone.  That’s why we are always adjusting our programming to accomodate everyone!  You will see below, we have 2 different programming options; one for strength bias, one with a metabolic bias.  Pick one.  Go hard.  Get ready!

Also, Lok-yi and I would love to open our house to all HIT CrossFitters on Saturday the 1st of May for a good old fashioned Low Country Boil!  It starts at 6PM and we are asking everyone to chip in $10.00 each to cover all of the shrimp, corn, potatos, sausage as well as drinks!  Everyone loves a good party!  Let us know by Wednesday at the latest so we can gather all the provisions!  When you RSVP we’ll give you detailed directions out to “the barn”!

Tuesday’s wods

Strength bias

Bench Press – 85% of your 3RM

5/3/3/3

Metcon

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

OR

Metabolic bias metcon

4 rounds for time of:

200M sprint
Overhead walking lunge, 50 ft
25 Back extensions
25 toes to bar or knees to elbows

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I’ve been experimenting with some ladder workouts lately, rehabing a pulled quad and decided that this Metcon Monday would incorporate just that type of workout!  Enjoy!

Also the challenge for the month of May is personal.  Personal in that we are going to go head to head to find the King and Queen of the Push up!  Challenge one another to a 1 for 1 duel.  Winner goes on the board, kind of like the NCAA bracket, until we find who can do the most consecutive push ups ina row.  Winner gets a free HITCF Shirt!  See me (Wade) for more info; or to challenge ME!

Metcon – for time

10,9,8,7,6,5,4,3,2,1 pull-ups

10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 air squats

10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 push ups

10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 sit ups

All sets must be unbroken.  For each broken set, there is a 5 burpee penalty.  You must complete each exercise before attempting the next.  You must go in order.

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Thursday was a deserved day of rest for most.  For a small crowd,  it was make up day.  Glad to see such a dedicated group hitting it today!  Friday is just one day closer to the weekend!  Enjoy!

Also, you have noticed that there aren’t as many pictures posted.  It’s because of my internet connection thru my tether.  Lok-yi has been out of town and she has the wireless card!  As soon as she returns, I’ll post more pics, I promise!

Fridays wods

Strength wod

Front squat @ 80% of your 3RM

3/3/3/3

METCON

Hang power snatch (95/65/45)

10….1 ladder (for time)

All sets must be unbroken.  If your drop before the set is thru, you must start that set over.

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