STRENGTH
Dead lift, work up to a 1RM
Notes: Consider this a deadlift 1RM with good form – shut it down if things start to break down.
WOD
Level 1
3 Rounds for Time of:
- Single Under x 100-150
- Russian Kettlebell Swing (35/20) x 21
- Ring Row x 12
Level 2
“Double Under Helen”
3 Rounds for Time of:
- Double Under x 50
- Kettlebell Swing (53/35) x 21
- Pull-up x 12
Notes: For Level 1, consider scaling double unders to tuck jumps (i.e. 15-20 tuck jumps per round)
ANNOUNCEMENTS
“First Friday” Potluck Style BBQ and Hangout this Week!
The “First Friday” Potluck of June is this week (June 6), starting around 6:15pm when the last Friday evening class gets out. Bring your own meat and a side to share. We’ll have the grill up and running and the corn-hole boards set out, and it’s going to be an awesome time! Bring your friends or family along if you want. RSVP to the Facebook Event and invite your friends!
Bring a Friend Day is Back This Week!
Bring a friend this Thursday to any class to do an awesome partner workout! Email Scott if you have any questions.
Skill Clinic This Saturday, June 7
The first skill clinic will take place this Saturday from 9-11am. Any member is welcome to come and work on any gymnastic skill that they want! We will have multiple coaches staffed to help you through progressions and drills so that you can work toward your goal. Also, please note that we switch to a Saturday 8am/11am workout schedule this week.
SuperFit Charlottesville, June 14
SuperFit Games is coming back to Charlottesville on June 14! Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010? SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville! If you competed in the open you are more than ready for it, and here’s your chance to compete at home! There is an RX and a Novice (scaled) Division. We also need judges and volunteers for the event, and you can sign up to do that at the same registration link. Please visit the SuperFit Charlottesville page for more information and details on how to register!
255# – few under pr
6:13 rx
225#
WOD: 5:59
255# – PR! 🙂
WOD: 9:52 (did 6 strict pullups instead of 12 w/ band. rest rx)
DL 205! Finally off my plateau
Wod 6:15 rx
DL: 275
WOD: 6:28 rx
DL: 175# (+40 lb!)
WOD: 8:10, one-legged single unders, red band PU
DL: 445
WOD: 5:43 rx
You need to be north of 500 after this cycle.
DL: 335
WOD: 7:44
No DL
WOD: 6:46 (45# Russian KBS)
5:18 rx
Bp 60,80,90,100kg x 3
DL 375
6:16
6:08 rx
No DL- back still hurt
WOD- 8:10
DL – 245#, not really 1RM due to sore back
WOD 10:33 rx, really slow transitions
205# DL
6:12 WOD
Strength: 135 x5, 225 x3, 315 x1, 405 x1
WOD: 8 something
DL: 185#
WOD: …row 200m instead of DU, double red band pull-ups