Thursday, July 23, 2015

Hi everyone!!

Great classes all day today. We have a bit more heavy lifting tomorrow followed by some gymnastics work on Friday and then on Saturday we are doing a special WOD put on my CrossFit Summerside. Here are the details. 

This Saturday we will be doing a very special fundraising WOD in support of Trudy's family. Trudy's 10 year old son was recently diagnosed with a rare from of cancer and will require extensive chemo and radiation treatments at the IWK. We will be taking donations at the gym this week and on Saturday during the WOD. Every little bit helps so please come on out to support a fellow CrossFitters family in a time of need.

If you can't make it to the gym you can make donations online here.

http://www.gofundme.com/zarxy8

Strength

Deadlifts x 3reps x 5sets @ 75-80%

After a solid warmup and a few warmup sets hit your 5sets at about 75-80% moving efficiently and smoothly through your 3 reps. 

Conditioning

6 rounds

  • 6 deadlifts (245/165lbs) (185/125lbs) (135/95lbs)
  • 12 OH Lunges 

For this workout you want to use a weight a little heavier than your Diane weight. The prescribed weight for Diane is 225. For the overhead lunges you can use a plate and walk the length up and down the gym. Slow is smooth, and smooth is fast on this time of workout. 

- Team 782