Short post tonight! Just wanted to give you an update on the CrossFit to cure SMA at CrossFit Las Vegas
You can pre-register for the event at the following location: sma.crossfitlasvegas.com
Also a heads up on our Halloween Costume Workout coming up at the end of the month! There will be prizes for people voted to have the best costumes, so make sure you start thinking of some good ones. It will go down on Wednesday, the 31st.
10/10/2012:
Barbell Work
weighted chin-up
4 x 6
*choose the heaviest weight/lightest band that will allow completion of all reps/set
*rest 2 minutes between sets
CrossFit WOD
within 6 minutes:
run 800m, then
max rep shoulder press @ 80% of 1rm in remaining time
then, within the following 6 minutes:
run 800m, then
max rep shoulder-to-overhead @ 110% in remaining time
Gymnastics Development
pistols
2 x 15/leg, not alternating
*if unable to perform a full range of motion pistol, then lower to a target that will allow stability and completion (e.g. a box, med ball, etc.)
Mobility
athlete’s choice from two mobilizations from the “Overhead” and “Squat” posters each – 4 total
Power Hour
sumo-deadlift
weighted step-up
weighted sit-up
Arron is going to kill the wod. He has to have some outlet from the debate
“max rep shoulder-to-overhead @ 110%”….. if your max is 100% how does one get reps in heavier than their best 1RM weight? lol..
it’s 110% of your shoulder press. you’ll have to use a technique that allows you to move 110% of a shoulder press…perhaps a push press/push jerk?
ooh, gotcha.. thought it was 110% of your best shoulder to overhead anyhow. =)
Get underneath the bar! Push jerks!