06/14/17: Run Jump LIft

Today’s Workout:

  • Conditioning – Every 3 min x 4 rounds each
    • Part A – Run 400m (Sx = 300m)
    • Part B – 2 Rounds
      • 10 Deadlift (Sx = 115/75 – Rx = 165#/110# – CRx = 225#/155)
      • 10 Box Jump (Sx = 20″/18″ – Rx = 24″/20″ – CRx = 30″/24″)
    • Notes*** You are doing Part A and Part B four times each alternating between the two.  The idea with this workout is to sprint each part attempting to finish under 2 min so that you have 1 min of rest.  Typically in workouts with running and weightlifting we’ll start to slow down on one of the movements and lose some intensity.  By separating them today into two separate intervals we should be able to keep up the intensity on both pieces.
  • Finisher – 3 Sets – 20 Goblet Lunges + 1:00 Banded Plank

Saturday, June 17  – Cure For IBD 5K and 1 Mile Fun Run – CrossFit 908 will be participating in a Cure for IBD Fundraiser.  The CURE for IBD 5K & 1-Mile Fun Run & Walk benefits research towards new treatments and cures for Crohn’s disease and ulcerative colitis.  As some of you may know coach Jake was recently diagnosed with ulcerative colitis, an autoimmune condition he will have to receive treatment for the rest of his life.  In addition, one of our members Kael Reicin’s daughter has UC as well.  As a way to show our support for Jake, Kael’s daughter, and all those dealing with IBD, we will be participating in the event.  We have created a CrossFit 908 team and we will be raising money for the Fundraiser.  Kael has volunteered to match all 908 donations dollar for dollar up to $1,000.  That is extremely generous, and I told him we can most definitely get there.  In addition, the male and female winners of the 5K run get a free one-hour private training session with Jake.  There are lots of reasons to come out and support this great cause.  We hope to see many of you there.  You can click this link for our fundraising page.

The 5am mayor himself