Tue March 15, 2016
Shannon Grady, a wonderful, beautiful person, and a staple in the mid-day classes, tragically passed away last week. SDA will be performing a workout in her honor on Tuesday for all classes. This workout "Shannon" will be composed of her favorite movements and is open to all who would like to honor and remember Shannon on Tuesday. We will have a donation tray at the front desk for those with cash. We will also be accepting credit card donations via sign-up on a sheet at the front desk. Feel free to bring any friends from outside the SDA community, and all we ask is that you help with a small donation (no drop-in fee required). Please come and support on Tuesday!
For those that are not local, but would like to support and donate, please follow this link - https://www.gofundme.com/xyu98zpg
ALL CLASSES:
“Shannon”
3 Rounds – 1 min at each station for MAX REPS:
1 min Strict Pull-ups
1 min Push Press
1 min Burpees
1 min KBS
1 min Row or AirDyne for Cals
Rest 1 min
Mon March 14, 2016
Shannon Grady, a wonderful, beautiful person, and a staple in the mid-day classes, tragically passed away last week. SDA will be performing a workout in her honor on Tuesday for all classes. This workout "Shannon" will be composed of her favorite movements and is open to all who would like to honor and remember Shannon on Tuesday. We will have a link set up for donations. Feel free to bring any friends from outside the SDA community, and all we ask is that you help with a small donation (no drop-in fee required). Please come and support on Tuesday!
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Rep Scheme for Fitness and Bodybuilding Program Monday:
Novice/Intermediate - Reps of 12-9-6-6 (increasing weight, with sets of 6 at same load)
Advanced – Reps 12-9-6-3 (increasing weight to heavy triple)
***For paired exercises (A1/A2), alternate sets back and forth, resting as needed
A1. Pull-ups / Assisted Pull-ups
A2. Overhead Press
B. Front Squats
C1. Bent-over BB Rows
C2. Bench Press / Push-ups
***If you did 16.3 a second time, then just join the FITNESS strength program for the day. If you only did 16.3 one time, then complete the below training for CrossFit:
A. Back Squats – 4 sets of 2 reps (same weight for 4 working sets, about RPE 8.5)
B. AMRAP 12 min:
16 Wall-Balls
12 TTB
4 Muscle-ups
C. For Time (10 min cap):
Row 500m buy-in
Then 4 Rounds:
12 Box jump-overs (24/20'')
2 Rope climbs (first legless, second with legs)
A1. Pull-ups / Ring Rows
A2. Dips / Push-ups
B1. Hang Snatch High Pulls (pull to underneath chin)
B2. Squat (choice of Back or Front Squat)
EMOM x 8 min (alternating movements x 4 sets each):
C1. Curls
C2. Strict Overhead press
Sat March 12, 2016
Check out the Open PREP strategy guide - http://sandiegoathletics.com/crossfit/crossfit-open-wod-163-strategy
Please note that on this Saturday March 12, the 8am and 9am classes are cancelled. Anders is hosting the Low-Back Fix Clinic with Dr. Theresa Larson.
Please register using this link: https://movement-rx.frontdeskhq.com/courses/59868
All Open workouts for 16.3, as well as OPEN GYM time will take place from 10am to 1pm per normal scheduling
NO CLASS SATURDAY - ONLY open gym time from 10am to 1pm
See ANNOUNCEMENTS section for details on the low-back clinic from 8am to 10am.
Open gym time from 10am to 1pm for Open Workouts or anything else you would like to do
Fri March 11, 2016
Check out the Open PREP strategy guide - http://sandiegoathletics.com/crossfit/crossfit-open-wod-163-strategy
Please note that on this Saturday March 12, the 8am and 9am classes are cancelled. Anders is hosting the Low-Back Fix Clinic with Dr. Theresa Larson.
Please register using this link: https://movement-rx.frontdeskhq.com/courses/59868
All Open workouts for 16.3, as well as OPEN GYM time will take place from 10am to 1pm per normal scheduling
3 Bar Muscle-ups
20 sec hard (rest 40 sec)
30 sec hard (rest 60 sec)
20 Band pull-aparts
10 Tuck Jumps
20 Face-Pulls
10 knee-jumps
10 Scap Pull-ups
10 pass-throughs (small weight)
4-5 TnG Snatch (alternate sets of muscle and power snatch)
2 Kip Swings (with hand release) + 2 Kipping CTB PU + 1 Bar Muscle-up
E. 3 Rounds (rest to work about 2:1 after each round)
4-5 TnG Snatch + 2 Bar MU
Pull-ups
Hang Power clean
RDL
