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Workout

30Sep2015

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Stretches: Posterior Chain Floss, Rib Mobilization, Interior/Exterior Hip Rotation

Metcon

Happy 30th Birthday to Kent Higginbotham. May your ears burn all day. ;-)

Metcon (Time)

"The Higginbotham 30"

Buy In: 1000m Row

30 x Overhead Squat (95 / 65#)
30 x Toes to Bar
30 x OHKBS (53 / 35#)
30 x Pull Ups
30 x Thrusters (95 / 65#)
30 x Hand Release Push-Ups

Buy Out: 800m Run

Homework

10-15 min of Mobility Work

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, September 30, 2015

Clients:

Clients

1

Grant
Burdeau

6:00 PM CrossFit

23:54

2

Trenton
Campbell

5:00 PM CrossFit

24:53

3

Eric
Priaulx

9:30 AM CrossFit

25:50

4

Meg
Martin

9:30 AM CrossFit

26:36

gross.

5

Jeff
Farris

6:00 PM CrossFit

26:40

6

Alex
Luebbers

9:30 AM CrossFit

28:10

7

Andrew
Stitzel

6:00 AM CrossFit

30:05

With both calves having cramps

8

Justin
Stein

9:30 AM CrossFit

30:25

9

Micheal
Young

5:00 PM CrossFit

32:00

10

Jason
Mashburn

4:00 PM CrossFit

35:12

11

Mia
Mudd

4:00 PM CrossFit

28:34

12

Kent
Higginbotham

6:00 PM CrossFit

29:00

45 lb overhead squat

13

Rob
Garrison

9:30 AM CrossFit

29:59

light rx, blue banded pu and ttb

14

Private

9:30 AM CrossFit

30:00

15

Private

6:00 AM CrossFit

30:54

16

Lars
Johansen

6:00 AM CrossFit

32:00

65# ohs 63# thruster

17

Scott
Dougherty

6:00 PM CrossFit

32:11

75 lb ohs; 45 lb thrusters

18

Ninette
Campbell

6:00 PM CrossFit

34:02

65# OHS and Thruster Green Band Pull Ups

19

Shequia
Mashburn

4:00 PM CrossFit

34:28

Rx everything, but weight.

20

Mike
Conway

6:00 AM CrossFit

34:37

Bar only on OH squats, banded pull-ups, knees to chest

21

Linda
Boman

6:00 AM CrossFit

34:52

22

Sarah
McCracken

6:00 PM CrossFit

40:08