4.23.14 "Team Sumo Gobble Swing"

April 23, 2014

Congratulations To Page Lockhart!!!
She qualified for the WORLD CrossFit Games for the 3rd year in a row in the 55-59 Division!!! Page finished the OPENs in 10th Place and the finished the Masters Top 200 Qualifier at 11th Place. Proving she has all the skills to be at the Finals!!! Good Luck in Carson, CA on July 23rd.
Congratulations again to all our Masters for giving it your all, we all inspire to be like you when we grow up!!!
Now who is coming with us to CARSON???

FITNESS

Strength
a) Strict Press 3@70%, 3@80%, 3+ @90%
rest :60 seconds
b) Deadlift 3@70%, 3@80%, 3+ @90%
rest :60 secoonds

Superset a) and b)
(3+)= as many reps as possible on the last set

“Team Sumo Gobble Swing”

Teams of 2
One athlete works at a time:
AMRAP 20
10 Burpees
10 KB Sumo Deadlift High Pulls
10 KB Goblet Squats
10 KB Swings
10 Pushups
Tag Partner
Scaled (44,25)
RX (53,35)
Big Dawgs (70,53)
The goal is to complete the chipper as fast as humanly possible and then tag your partner. The Score is Each round completed by each person plus whatever reps on the last round.

COMPETITION

REST > ACTIVE RECOVERY
Active recovery would be 15-30 minutes of steady state exercie at about 60-70% effort
It would also include 45-60 Minutes of Mobility/Self-ART/Stretching/Rolling

EXTRA CREDIT
ENDURANCE
Short Interval (SI)
(Thur or Fri)
8-10 rounds
Swim : Repeat 25m, recover :60s, until form/pace deteriorates
Bike : Repeat 400m, recover :60s, until form/pace deteriorates
Run Repeat 100m, recover :60s, until form/pace deteriorates
Row Repeat 100m, recover :60s, until form/pace deteriorates

CORE/ACCESSORY
a. 4×20 Back Extensions
b. 4×15 Landmine Twists

 

 

ANNOUNCEMENTS

Spring Cup Team Throwdown and SPARTAN Race Invitational
April 27th
Reebok Headquaters
Canton, Ma

The “SKILLZ” Course
with Coach Keith Lupien
10am at CFB Saturday April 19th
Each week will focus on a different SKILL
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competition
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

April 27th – Sunday
6pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.
It is Cancelled at CFB but all may attend the CFD workshop at 6pm

May 30-June 1st
Reebok CrossFit Games NorthEast Regionals
Canton, MA
Tickets available now on games.crossfit.com or follow this link:
https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=54613&evt=&sh=

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Team sumo
    Pete Tim 10+20
    Pete Joe 10+20

  2. Almen Reply

    Randy and I – 9+10 #53Kb

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