11.24.14 | CrossFit, Strength & Conditioning, CrossFit Women, and Boot Camp

Tim H, Maggie, Coach Michelle & Geno at Sunday's Midwest Classic Team Event at CrossFit Body Tech in Mokena. Juan M competed Saturday in the individual event.

Tim H, Maggie, Coach Michelle & Geno at Sunday’s Midwest Classic Team Event at CrossFit Body Tech in Mokena. Juan M competed Saturday in the individual event.

Programming Notes. What a weekend! Thanks to all who helped make the Million Meter Marathon a reality. Check out the event wrap up at 1,111,111 And Done. If you didn’t get a chance yet, you can still donate at the American Brain Tumor Association website. | Congrats to the EAD | CFAH Athletes who  challenged themselves this weekend. Be sure to check in with Nick J regarding his podium finish at the Be Strong for the Holidays strongman competition; and Juan, who competed as an individual,  and the power quartet of Tim H, Geno, Maggie & Coach Michelle, who competed as a a team, at the CrossFit BodyTech Midwest Classic. Did you challenge yourself this weekend? Be sure to let Coach Karen know so we can brag about you! | Holiday Week Schedule Update. Regular class schedule Monday, Tuesday & Wednesday; Wednesday features our annual “Earn Your Second Helping” WOD. Special Thanksgiving Day class  7 a.m., Thursday. Limited class schedule Friday for our special “Pumpkin Pie Purge” WOD. Regular class schedule Saturday & Sunday.

Pause (3sec at bottom) front squats: 3-3-3-3-3

4 rounds for time:
250m row
30 goblet squats (53/35)
15 shoulder to overhead (95/65)

Strength & Conditioning
Snatch Progression 3×3/85%
Push Press 5×3/85%
Deadlift 5×3/80%
GHD Sit ups 3×10

Treadmill Intervals: 10% incline
Pace: as desired, 6 x:45 on/1:00 off

CrossFit Women
Skill | Pull Up Descents 5 x 8 x 15-20″ / descent
Start with chin over bar, arms flexed at elbow. Lower from this position as slowly as possible until arms are fully extended. Enlist support from a partner if you are not yet able to control your descent for the prescribed duration.

Strength | Deadlift 6-6-6+
If you exceed 10 reps on the set of 6+, be sure to add weight the next time you Deadlift.

MetCon | 20′ AMRAP | At 3-2-1-Go and minutes 3, 6, 9, 12, 15 & 18 complete a 30″ Plank Hold (choice)
12 Front Rack Lunge Steps (65#)
8 Pull Ups
4 Burpees

Boot Camp
Join Coach Jason for today’s 4:30 p.m. class. Don’t get caught up in Thanksgiving week hustle & bustle … you deserve one hour to yourself!


Posted in Arlington Heights WOD.