141114 Friday – We’re voting for Benicia CrossFit…will you?

If you have crossed the bridge to check out Diablo’s newest location, Benicia CrossFit, take a moment to vote for them as the best Health Club in the Vallejo/Benicia area. Go to – http://timesheraldonline.secondstreetapp.com/l/TimesHerald–The-Best-of-2014/Ballot/BeautyandFitness
 
  1. Scroll down and click on ‘Health Club,’ it should expand with multiple options.
  2. Click on the best Health Club in the area (Hint… we think its Benicia CrossFit)
  3. Create an account, this is required to vote.
Thanks for your time, we appreciate it.

Mobility:  Shoulder Mobility.


Skill Practice Warm Up:  None.


Workout:  Push Press

6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)

Superset: Dumbbell Split Squats (deficit lunges)

6 x 3 (6 sets of 3 reps “across,” the same weight for all sets)

Deficit lunges. Step up on to a 45lb bumper plate for lunges this week. Lunge up onto plate and back to full recovery (feet together)


Metabolic Conditioning Workout:  Tabata Sled Pushes – Part Deux

20 seconds on, 10 seconds rest, 8 rounds (4 minutes total).

Record total repetitions of 20’ low, 20’ high sled push, operating in the Tabata framework.  Each direction equals one “rep” (one round trip is two reps).

Advanced: +140lbs

Intermediate*: +90lbs

Novice: +50lbs

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  16 – 30 ‘reps’

If you did not go Hard enough on this workout you can do the ‘Optional’ Cash Out, only after the class has cleaned up and been dismissed.

Log your results online by clicking here.

Compare To:  2013 – 07 – 18


Optional “Cash Out”:  10 wall ball, 10 burpee, 3 rounds.

‘Cash Out’s are  OPTIONAL workouts that can be completed after class.  If you scaled the metcon back too much, or you just didn’t hit it hard enough for whatever reason, and you have ‘plenty of gas in the tank’, go ahead and rally a group of people people from class to do the cash out (the coach will probably be too busy getting the next class ready so you will be on your own).

These are not for time, and they are only for those who weren’t able to hit full intensity during the metabolic conditioning workout (not for extra punishment because you ate a cupcake last week).

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