10.12.16 Lurong “Equalizer”

October 11, 2016



Dear CrossFit Nation,

It’s that time of year again, my Mom and I will be heading to Philadelphia on October 16th for Ride Ataxia to raise research money for FARA to help find a cure for Friedreich’s Ataxia, a life shortening, neuromuscular disease that affects the heart, eyes, the ability to walk, talk, eat, swallow and live a normal life.

I want to thank everyone for your past support to FARA, it is people like you that make it all possible. Many trials are underway and more are coming because of the support we receive. We are in the last quarter of the marathon to find a cure!

If you wish to donate you can do it on line at Ride Ataxia Philadelphia and seach for Team Tiffany or mail it to me or by check you can send it to FARA at 533 W. Uwchlan Ave. Downingtown, PA 19335 (please include a note that it is a donation for Team Tiffany) Make Checks payable to FARA.

RideATAXIA was founded by Kyle Bryant, a young man with FA. Kyle redefined what was possible in his life when he took up recumbent cycling. He says after training for and completing his first century ride, “I can’t even walk down the street, but I rode 100 miles in a day. After that the sky was the limit.” Since 2007, rideATAXIA has raised over $3 million to fund FA research progress.

Join me in supporting the urgent pace of that research. Donate. Together we will cure FA!

Thanks for your support!!
Tiffany Gambill

FITNESS & LIFESTYLE

STRENGTH
EMOM 10
1 Power Snatch
–add Weight each set up to max

METCON (Metabolic Conditioning – just in case you were wondering)
“Equalizer”
AMRAP 9
12 Toes to Bar
9 Snatches (115,75)
6 Box Jump Overs (30,24)
3 Ring Muscle Ups


EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4 rounds
1 Minute Plank – add plate to back if possible

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
Choose one Sport:
3 Rounds
2000m Row
or
1Mile Run
or
70 Calories on Assault
Rest 4:00 between Rounds

STRENGTH
B. STRENGTH
Superset with minimal rest:
Bench Press
5-5-3-3-2-2-2
Bent Over Rows Underhand grip
10-10-8-8-6-6-6

PERFORMANCE & SPORT

A.ENDURANCE
2000m Row
rest 4:00
1Mile Run
rest 4:00
70 Cal Assault Bike

B. STRENGTH
Superset with minimal rest:
Bench Press
5-5-3-3-2-2-2
Bent Over Rows Underhand grip
10-10-8-8-6-6-6
HEAVY

C. METCON

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