Archive for October 2016

Great work by everybody yesterday, that workout was no joke.  I’m happy to see everybody working so hard while being so supportive of the other members.  We’re off to a great start and I’m excited to see what the future holds for Alpha Athletics. MetCon: 2000m Row for time

Strength: OHS Work to a heavy double MetCon: 20 Thrusters (95/65) 20 SDLHP 20 Push Press 20 OHS 20 FS **4 burpees at the top of every minute

I talked to many of you about the importance of rest and recovery.  Understand that proper recovery is more than just taking a day off from the gym.  I’ve attached an article that does a great job of outlining the different aspects of rest and recovery and why they’re important.  Give it a read and…

Two Words…. Filthy Fifty 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Strength: Front Squat 3×3 Metcon: 10 Front Squat 5 Rounds 7 Dips 7 Pullups 10 Front Squat    

Strength: Snatch Advanced – Work to a heavy double in 30 min Beginner – Technique MetCon: 1 snatch every :30 seconds for 12 min

Strength: Jerk 5-3-3-1-1-1 MetCon: 3rds 10 Clean and Jerks 10 Lateral Jump Burpees   Congratulations to all who ran this weekend! Ellie Dixon PR’ing her Marathon time and Natalie Lanzino repping the Alpha Athletics T!!

Last week I set up a fundraising page to help support research for Neuroblastoma, the most common form of juvenile cancer, in conjunction with my friends at CrossFit Football.  Over the next six weeks you can make a donation through my page, big or small, to help me reach my goal of $1,500.  With my…

Congrats to everybody that came in yesterday and gave Fran hell!  I hope everybody tracked their scores and/or scales because we will revisit her in a few months and I want you to have a frame of reference. Skill: Double Unders MetCon: 3rds 400m Run 15 DL (225/155) 30 Double Unders 200m Run 10 DL…

Today is the day.  We’ve all heard about Fran so we might as well introduce ourselves.  She’s a memorable one. WOD: Fran 21-15-9 Thrusters (95/65) Pullups