A. EMOM for 7 min. - 3-position Clean (high to low) @ 70% of 1RM
B. AMRAP in 10 min.:
7 Lateral Box Overs
14 Jumping Lunges
21 unbroken KB Swings
L1 = 12/16", 25/45 lbs.
L2 = 16/20", 35/53 lbs.
L3 = 20/24", 35/53 lbs.
C. Partial GHD Sit-Ups - 30 reps AFAP
D. Back Ext. - 30 reps AFAP
A. Back Squat - 6 reps
Every 2 min. x 6
B. 5 rounds:
Run 400m
10 Strict Push-Ups (L3 = Max-rep HSPU)
10 C2B Pull-Ups (L3 = Max-rep MUs)
-rest 1 min.
A. Every 90 sec. x 7 - 1 Snatch + 3 BTN Snatch-grip Push Press; heaviest possible
B. For 30 min.:
Run 200m @ 90%
Row 200m @ 90%
100 Double Unders
**Europa Team Competition - June 29th**
Saturday, June 29th we are heading up to the CT Convention Center in Hartford for the Europa Sports Expo where we will be fielding three teams for the Relentless Throwdown. We are highly encouraging anyone who can make it up there to come up and support Team SECTCF as they battle it out with approximately 45 other teams for a spot on the podium. Please wear your SECTCF gear and bring the vibe!
A. Split Jerk - 20 min.
L1 = tech. practice
L2/L3 = build to a heavy single; back off 10% and do singles @ 90% for the remainder of the time.
B. Time Trial - Row 2K (2000m)
C. Toes-to-Bar - Max reps x 3; rest as needed
D. Weighted Back Extensions (heaviest possible) - 10 x 3; rest as needed
**Coaching vs. Cheerleading**
Here's a great article on the difference between coaching and "cheerleading" by Rare CrossFit in VA. Makes me wish I'd penned it. I need to go back to writing since I know how much y'all like it when I write!
"Barbara"
5 rounds for total work time:
20 Pull-Ups
30 Push-Ups
40 Sit-ups
50 Squats
-rest 3 min. between rounds
*45 min. time cap
L1= 10/20/30/40 reps
"Barbara" is a classic CrossFit workout and one of the first five original "Girl" workouts that started showing up on CrossFit mainpage back in 2001. We haven't programmed this workout since 2010 so let's see how hard you guys can hit this!
A. Hang Snatch - 2 reps every 30 sec. for 5:00, heaviest possible
B."DT"
5 rounds AFAP:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
-rest 10 min.
C. Time Trial - Row 500m
L1 = 65/95 lbs.
L2 = 95/125 lbs.
L3 = 115/155 lbs.
**New On-Ramp Session - June 17th -27th**
Monday, June 17th we will be starting our second On-Ramp session for the month. Please register by Sunday, June 16th to guarantee your spot in this upcoming session, or you'll have to wait until the July 1st session to enroll. Registration can be done in person, over the phone, or online.
A. Front Squat
L1 = 15 min. to find a 3RM
L2/L3 = 15 min. to find a 1RM
B. Push Press
L1 = 15 min. to find a 3RM
L2/L3 = 15 min. to find a 1RM
C. "Helen"
3 rounds AFAP:
Run 400m
21 KB Swings
12 Pull-Ups
**Barbell Club**
The Southeast CT Barbell Club has been rockin' lately. So much so that we're considering adding another class throughout the week. Sound off in class this week if this is something you'd be interested in.
A. Box Jump - 15 min. to establish 1RM (max height)
B. 4 rounds for total working time:
Row 500m
12 HSPUs (L1 = Strict Push-Ups)
12 Pull-Ups
- rest 3 min. between rounds
A. Back Squat
L1 = 15 min. to build to a 3RM
L2/L3 = 15 min. to build to a 1RM
B. 3 rounds AFAP:
Run 800m
20 Burpees (to target)
*20 min. time cap
**Product Orders**
We are submitting some orders for products this week so if you want in here's the deal:
1. Training apparel - We are highly encouraging any males doing competitions under the SECTCF banner to wear Jaco fight shorts during the competition. Jaco is a sponsor for SECTCF and their fight shorts are the official team uniform bottoms for SECTCF. They are super comfortable, as well as durable and the cost is $45.00 per pair. You can check them out, along with other Jaco training gear here. Please place all orders with either Kasey or Randy.
2. Progenex supplements - The Recovery will cost $60.00 per bag, and the More Muscle and Cocoon will cost $70.00 per bag. Progenex offers high quality protein recovery supplements with a great reputation among the CrossFit community. And they taste good too!
All orders will go out Friday afternoon, so please try to prepay before then. If you can't prepay by Friday, but still want to order any of the above products talk to either Randy and Kasey and they'll get it worked out with you.
A. Power Snatch
L1 = 15 min. of light skill work
L2/L3 = 15 min. to build up to a heavy single
B. Power Clean & Jerk
L1 = 15 min. of light skill work
L2/L3 = 15 min. to build up to a heavy single
C. 3 rounds AFAP:
5 Muscle-Ups (L1 = C2B Chin-Ups, L2 = Jumping MUs)
20 KB/DB Snatch + OH Lunge
40 Double Unders (80 singles)
Thank you to everyone who made it out for yesterday's 5k time trial! For a number of you, this was the first time ever running that far, or completing the goal of actually making it the entire distance. For some others, it was the first time you made it the whole way without having to walk. And for still others, you shaved minutes off of your best 5K time. Regardless, there where PRs by almost everyone in some shape, form, or fashion. It was really cool and motivating to watch you run your hardest and get rewarded for it.
The monostructural training session, one in which you perform a singular event, is not the most glamorous of workouts. Often times it is shunned, or avoided because it is misunderstood. However, for those that have a full understanding of the monostructural workout, they know it can be one of the hardest type of training sessions they could have. Why is this? Simply put, you are being asked to focus 110% of your energy for that day into one singular event. Also, you don't get the luxury of spreading your attention to different tasks. You have to take on one task and see it through til the end, which gets boring for many people. In essence, monostructural training sessions have a lot of transferability to your life outside of the gym, will help you develop stronger mental fortitude, and will make you fitter people.
