Jan vs Fran.
Workout: Front Squats:
5, 5, 5, 5, 5
Record loads used for each round.
Metabolic Conditioning Workout: Row 500m max effort, rest as needed (about 2 minutes is probably good)
Row 500m max effort again. Try and beat your first effort with a slower strokes per minute (SPM) rate by increasing the efficiency of your stroke.
Record times for each row, and the rest in between.
Challenge of the Month
On my worldly travels I had the pleasure of training with Alchemy CrossFit in Hamilton, Ontario, Canada. Adam the owner and head trainer had their gym do “challenges” each month as an addition to the workouts. Some of these workouts are simple gymnastics moves (see my handstand for time photo from last week), or other brief feats of strength, balance, etc.
The challenges change each month and are completely optional. If you’d like to have a go at one during open gym or in between classes, make sure there is someone there to count reps (if needed), and make sure you are not getting in the way of the classes etc.
For October we have the “Trick or Sprint” race:
200m Farmer carry for time. Men use the 80lb dumbbells. Women use the 45lb dumbbells. You can set the DBs down as much as you’d like (but you cannot throw them down and run after to get some extra distance).
First place men and first place women will get a prize for their stout candy carrying abilities.
The Deadline will be October 31st at 11:59:99pm.
Mount Diablo Unified School District Fundraiser!
Due to budget cuts, the MDUSD High school sports programs have lost their funding. This Sunday, October 18th, 2009 there will be a 5k run/walk to generate money for The United Mt Diablo Athletic Foundation.
Check out their United Mt Diablo CrossFit Athletics website by clicking here!
Post to comments if you plan on making it out.