Lots of announcements this week:
Thank you to everyone that came out for the 2nd Annual QCC Golf Scramble. It was a great time with great people and great weather. I hope you all are looking forward to the 3rd Annual event next year. Congratulations to Larry, Travis, Jill and Anders for winning with 8 under par. Also, an extra special thank you to Diem and Larry for helping coordinate.
Remember, August 12th is the 1st Annual QCC Cabrewing at 50 West. This is open to all members, current and past, as well as friends, family, co-workers, etc. Please RSVP on Facebook if you are coming, or email info@queencitycrossfit.com to let us know you are going. We need to provide a final count by this Friday. Cost is $20 per person.
Sunday, please join us for the CrossFit Games viewing party at Doug’s house. The address will be posted at the gym, or email info@queencitycrossfit.com to get it. It will start at 2pm. Please bring a dish and some drinks to share. Doug will have the grill going and some burgers, topping and buns.
There are lots of competitions near us in the next several months. I know for most of us, CrossFit is something we do for fun and to help us stay healthy and feeling good. But competitions are a great way to really see the progress you have made. There are competitions for all levels, from beginners to advanced, and most have options for both in the same competition. I highly encourage you to go and try one out. Not only do they always end up being a lot of fun, but I think everyone that has done one can attest to the fact that you will surprise yourself. Being outside of your comfort zone can really help push you to a level you didn’t know you had in you.
Gemini Games: CrossFit Power Performance, August 12
Rookie Rumble: KW CrossFit, September 23
CFuNKY Throwdown: CrossFit NKY, September 30
Battle of the Barbells: Cornerstone CrossFit, September 30
Battle at the Banks: Downtown at the Banks, September 30
CFuNKY Throwdown: CrossFit NKY, September 30
Grenade Games: CrossFit On The River, October 7
Monday:
“Randy’s on the Run”
5 Rounds of:
400m Run
15 Power Snatch 75/55
Additional Work:
Snatch: 3@60%, 2@65%, 2@70%, 2@75%, 2@80%, 3×2@85%
Snatch Pull: 3-3-3-3 @ 105%
Back Squat: 5-5-5-5-5 @ 80%
Muscle Ups: 3 sets of 80% of Max Unbroken set, rest 80 sec b/w sets
Tuesday:
“Fire Alarm”
3 Rounds of Bergeron Beep Test*
50/35 Cal Row
3 Rounds of Bergeron Beep Test
50/35 Cal Row
3 Rounds of Bergeron Beep Test
*1 Round of Bergeron Beep Test is: 7 Thrusters 75/55, 7 Pull-ups, 7 Burpees
Additional Work:
10 Min EMOM
Minutes 1-5: 4 Snatches (@70% of max Snatch)
Minutes 6-10: 6 Clean and Jerks (same weight as Snatch)
Wednesday:
“Power Play”
5 Min EMOM:
Clean Pull + Hang Power Clean + Power Clean @ 50%, all sets
5 Min EMOM:
1 Power Clean each minute, building to heavy single for day
7 Min AMRAP:
1 Power Clean 155/105, 30 Double Unders
2 Power Cleans 155/105, 30 Double Unders
3 Power Cleans 155/105, 30 Double Unders
Continue to add 1 Power Clean each round
Additional Work:
Push Jerk: 3-3-3-3-3 @ 75%
Push Press: 3-3-3-3-3 @ 80%
Thursday:
“Kickstand”
15 Min AMRAP:
35/25 Cal Row (or 25/15 Cal Assault Bike)
15 Toes to Bar
12 Reverse Lunges 115/80
9 Strict Ring Dips
Friday:
“Diane”
21-15-9
Deadlifts 225/155
Handstand Pushups
Additional Work:
Clean and Jerk: 3+1@60%, 2+1@65%, 2+1@70%, 2+1@75%, 2+1@80%, 3×1@85%
Clean Pull: 3-3-3-3 @ 105%
Front Squat: 5-5-5-5-5 @ 80%
Saturday:
“31 Heroes”
In teams of 2, 31 min AMRAP:
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps 30/24
Continuous run with sandbag
Additional Work:
9 Min EMOM
3 Power Cleans + 3 Front Squats + 3 Push Jerks (same weight as last week)
Sunday:
“Fins Out”
4 Rounds:
10 Close Grip Pushups
15 Dumbbell Bent Over Rows, each 50/35
20 Strict Presses 45/35
25 Banded Pull Aparts
30 Sit-Ups
Rest as needed between rounds
