Patterns galore
Most of us find many things we want/need to work on once we get into CrossFit for a few months. Â Often, there are so many things to work on that it’s hard to know where to start. Â This is a big reason why we train patterns that can be applied to many situations. Â Our strength work today is a good example of this. Â Even though we will be facing opposite directions, our floor press and push ups should be using the same patterning through the shoulders and arms. Â Be deliberate and you’ll find yourself getting better at things that you’re not even practicing.
STR:
Floor press
5-5-5-5-5
Superset with 3-5 push ups
WOD:
CHIPPER
20 KBS (2/1.5)
20 Overhead walking lunge steps (45/35)
20 C2B
60 DU Scale to triple singles
20 C2B
20 OHLS (45/35)
20 KBS
– For anyone interested in running a 5k on an amazing team of other friends, join our CFSV team for the Yulefest 5K (http://cambridge5k.com/yulefest/) on December 13th!
Team Name:CrossFit Somerville
Password: chickens
Let us know if you have any questions!
– Schedule update:
We will be closed on 11/26 for Thanksgiving. We’ll only be running one class on Friday, 11/27. It will be at 11am, uncapped, and we’ll be running the CrossFit WOD “Hope” and collecting donations for Team Rubicon. Suggested donation is $10, but all members are welcome regardless.
– We’re also running a Primal Practice class here this Sunday from 1-3. This is planned as a bi-weekly experience. Cost to members is $10 and $20 for non-members. No need to register, just show up! Click on the link for more info!
STR: 35# DB
WOD: 7:52, @1 P KB and ring rows instead of CTB
STR: 25#
WOD: 10:31
1.5 kb
OHSL @ 25#
10 C2B with kips, jumping C2B for the rest
180 singles