Closed Tuesday for Veterans Day

 Southie Showdown : The Entire Lando Crew (minus a few)

Southie Showdown : The Entire Lando Crew (minus a few)

 

We will be closed all day on Tuesday for Veteran’s Day. We rarely take the “minor” holidays off but this is one we do. We will be doing a special WOD on Saturday called “Legion 8” per recommendation of some of our members. More on this later on in the week.

 

This past weekend a few awesome Landos participated in the Southie Showdown, a 2 day competition at CrossFit Southie, and I couldn’t be more proud as the owner of this box. See it wasn’t just the performances (Sarah finished 2nd overall!, Jack just missed top 20 with a 21st place finish of nearly 100 men, Joanna tied for 20th, Molly ended up in 30th having hung in the top 25 most of the weekend, and many other great accomplishments all around), it was the way everyone competed. CrossFit Lando was one of the best represented boxes the entire weekend in terms of support. One time Sunday I stepped back and was just in awe of what I was seeing: I had 2 members competing with 10+ watching them an 4 of which were actually in the competition who had just finished a WOD or were 10-15 minutes from their next heat, my head coach was there cheering/coaching/supporting even though she had worked both Saturday and Sunday meaning not an off day all week, my wife crushing the entire competition, and everyone having a blast through the whole thing. I use a lot of hyperbole, but it was literally the best thing I have experienced in a long time.

Yes it doesn’t hurt that my wife nearly won the whole thing. I’ll tell you what, I thought I had experienced the peak of nervousness with coaching Stacey in competition, but when it’s your own family it takes it up an entire notch. I am glad it was only 2 days because I didn’t have any more nerves in me to be fried! I am so proud of Sarah. Obviously she is my wife and I am proud of her for many things. She has dealt with a lot of adversity like many athletes do, from some heartbreaking performances at Regionals a few years back to getting her gall bladder removed earlier this year, it has been a bumpy ride. But she has worked hard. More than just working hard she has trusted the process. The first thing she told me in the car when we were going home was how grateful she is that she has me and Stacey to help her from a coaching perspective. I must agree, not with the me part, but its not every day you get to be helped by a Games athlete when working on weaknesses.

Believe me when I say we both know her success is minor in the grand scheme of things, but you bet it is sweet at the moment. Her recent success shows how it isn’t just about working hard. Everyone works hard. Everyone has a rough go here and there. Everyone wants to do well. When you trust that you need to put in the work over time is when good things happen, and that is what Sarah has been doing for all of 2014. Once she got healthy she dedicated herself to getting better at all the things she needed to get better at, and this podium finish was one small step in the direction of greater success she seeks. I’m super proud of you babe!

Jack, Flav, Tim, Mike, Joanna, Molly, George, and Bri-Strang, this weekend was special. It brought the FactoryFamily closer as a crew and it’s because you all worked hard and carried an immense pride with you while you did it. The numbers don’t mean anything compared to what something like this weekend does for our community. Everyone at the Southie Showdown came away thinking of CrossFit Lando as a positive, respectful community that works hard and demands the best from themselves and each other. That is what this is all about.

I thank you all for being amazing.

 

MONDAY

Core Conditioning (9:15am)

CORE: 3 Rounds, increasing weight on MB each round
:30 MB Russian Twist
:30 MB Situps
:30 Hollow Hold with MB
1:00 plank hold hand on MB
Rest :45 after each round
after last round then
1:00 ME V-Ups

WOD: 4 Rounds
Row 350m
15 Wall Ball 20/14
15 Ground To Overhead w/ Plate 45/35
Run 400m

 

BASE
Strength: Snatch Balance
4 sets of 2 reps

WOD: For Time
Run 600m
12 Thrusters 155/105
2 Snatch
10 Thrusters
2 Snatch
8 Thrusters
2 Snatch
6 Thrusters
2 Snatch
4 Thrusters
2 Snatch
2 Thrusters

PLUS
Strength: Snatch Balance
4 sets of 2 reps

WOD: For Time
Run 600m
12 Thrusters 165/110
2 Snatch
10 Thrusters
2 Snatch
8 Thrusters
2 Snatch
6 Thrusters
2 Snatch
4 Thrusters
2 Snatch
2 Thrusters

SkWAT Team: Front Squat
4 sets of 3 reps, heavy

THE PROGRAM
-If you competed at the Southie Showdown you must have 2 recovery days. 1 full off day of nothing but mobility, and 1 active recovery day. This is non-negotiable. You will be kicked out of the gym if you try to workout later in the week without having done this. With us being closed on Tuesday it could be a good day to be off, so Monday can be active recovery. Suggested work is below.

Showdown Recovery Day:
Run/Row/Airdyne for 20m @ 80% pace, resting for 1 full minute every 5 minutes. Mix up the 3 if you want.
then
5 World’s Greatest Stretch (each side)

Strength: Front Squat
4 sets of 3 reps. 80% 3 rm all 4 sets.

WOD: 10m AMRAP, done @ 80% intensity
30 Situps
30 Pushups
30 Air Squat
Run 400m

Non-Showdown People

1. Snatch
EMOM 6m: 1 Squat Snatch
– medium to heavy weight

2. Snatch Balance
4 sets of 2 reps

WOD: For Time
Run 600m
12 Thrusters 175/120
2 Snatch
10 Thrusters
2 Snatch
8 Thrusters
2 Snatch
6 Thrusters
2 Snatch
4 Thrusters
2 Snatch
2 Thrusters

3. Front Squat
4 sets of 3 reps, heavy

4a: 3xME GHD Situp Isometric Hold, rest :90
4b: 3×3 Snatch Grip Deadlift, heavy TnG

– GHD Situp ISO-Hold is hold a GHD Situp prone position. ME is go until you dip below parallel or cannot hold anymore.