Thank you to everyone that came out for the 1st Annual QCC Cabrewing trip. Aside from a little sunburn, and maybe a little much to drink, it was a blast. I wish I had some pictures, but my phone decided to go for a swim in the last 100ft of the trip (where the water was fast, and no visibility to try to find it). Next year, a phone life vest will be making the trip with us.
Things to look forward to as the summer is coming to a close, and the fall is approaching:
End of Summer Grill out
QCC Smackdown
Be on the lookout for these, both on the gym board and Facebook events. We also have a lot of local competitions coming, many with several divisions from beginner to expert.
Lots of upcoming competitions:
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
Average Joes: CrossFit Symmetry, October 14
If you are interested in a competition, please ask any of the coaches for advice. If you are looking to sign up for a team competition, please post on the QCC Members Only Facebook page. This is the best way to organize a team. Any of the coaches will also do their best to help coordinate as needed. These are really a great way to test yourself, in an fun environment. We also find competitions can help give a reason to all the training, day in and day out. (besides the fact it makes you look FABULOUS!)
Monday:
Jump Street:
3 Rounds:
400m Run
15 Clean and Jerks 115/80
75 Double Unders
Additional Work:
Snatch: 2@70%, 2@75%, 2@80%, 2@85%, 1@90%, 1@95%
Snatch Pull: 2-2-2-2 @ 104%
Back Squat: 5-5-5-5-5 @ 85%
Tuesday:
Freedom Trail:
3 Min AMRAP:
21/15 Cal Row
21 Burpees over Rower
AMRAP Thrusters 75/55
Rest 3 Min
3 Min AMRAP:
18/12 Cal Row
18 Burpees over Rower
AMRAP Thrusters 95/65
Rest 3 Min
3 Min AMRAP:
15/10 Cal Row
15 Burpees over Rower
AMRAP Thrusters 115/80
Rest 3 Min
3 Min AMRAP:
12/8 Cal Row
12 Burpees over Rower
AMRAP Thrusters 135/95
Additional Work:
6 Min EMOM
3 Power Cleans + 3 Front Squats + 3 Push Jerks 155/105
Wednesday:
Chiquitas
15-10-5
Kettlebell Swing 70/53
Toes to Bar
800m Plate Carry 45/35
5-10-15
Kettlebell Swing 70/53
Toes to Bar
Additional Work:
Power Clean: 5-5-5-5-5 @ 70%
Push Jerk: 5-5-5-5-5 @ 70%
Push Press: 5-5-5-5-5 @ 70%
Thursday:
Ball and Chain:
2 Rounds:
25 Deadlifts 185/135
50 Wall Balls 20/14 to 10′
1,000m Run
Friday:
The Good Life
3 Rounds:
500m Row
12 Burpees
21 Box Jumps 24/20
Additional Work:
Clean and Jerk: 2@70%, 2@75%, 2@80%, 1@85%, 1@90%, 1@95%
Clean Pull: 2-2-2-2 @ 110%
Front Squat: 4-4-4-4-4 @ 85%
Saturday:
Adderall:
0:00 – 10:00
1 Mile Run
Max Clean & Jerks 135/95 in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch 115/80 in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters 95/65 in time remaining
Additional Work:
For Time:
10 Thrusters 115/80
change weights
8 Thrusters 135/95
change weights
6 Thrusters 155/105
change weights
4 Thrusters 185/135
change weights
2 Thrusters 205/145
Sunday:
Step Aside:
50 Calorie Row
50 ft. Walking Lunge
40 Calorie Row
50 ft. Walking Lunge
30 Calorie Row
50 ft. Walking Lunge
20 Calorie Row
50 ft. Walking Lunge
10 Calorie Row
50 ft. Walking Lunge
