Anyone competing at CF Exclamation on Saturday read down the bottom with the Program work on what to do tomorrow.
My dear Landos. One of our fantastic staff Coach Courtney Schupp is attacking the city of Chicago like
very few ever have 10,000+ do every year. Still in all seriousness it is a very unique, special challenge Courtney has taken on in running the Chicago Marathon on October 13th. She is raising money for the Red Cross of America and has to raise A LOT of cash. That is where we come in.
I/we ask a lot of you as a community in terms of charity. I truly feel that we have an outstanding group of people between the two gyms who care about one another, especially when it comes to charities linked to one of our own. This is no different of a situation.
Courtney has done a marvelous job raising money on her own so far. She wasn’t going to go public with it here at that gym at first until we convinced her. Now we have to prove me right that she will be able to reach her fundraising goal because of how great of a community we have behind her.
Because she has made such a great effort she is only a few hundred $$ short of her goal. $500 to be exact. That would mean less than $3 per person if every person here donated. Let’s blow that the hell out of the water. That’s a joke when you see it that way. There is no way, NO WAY, that everyone in this community can’t donate $5. If that happens she will shatter her goal. Obliterate it like she is obliterating the Chicago Marathon and the city as a whole.
Here is her fundraising link. As always 100% of the funds goes directly to the Red Cross and their campaigns in the United States of America. That means helping other Americans who need help this very day! Come on it doesn’t get much better than that.
Go Courtney Go!!F
Strength: Squat Snatch
EMOM 6m: 2 Reps
then EMOM 6m: 1 rep
– Heaviest able on all but especially for 1 Rep minutes
WOD: For Time
21 Toes to Bar
9 Squat Snatch 135/95
15 Toes to Bar
7 Squat Snatch
9 Toes to Bar
5 Squat Snatch
Core: 10m AMRAP
30s Forearm Plank
1 Wall Climb
30s Right Side Forearm Plank
30s Left Side Forearm Plank
1 Wall Climb
1: 7m AMRAP
7 Goblet Squat
7 Jumping pull-ups
rest 3 minutes
2: 7m AMRAP
7 Toes to Bar or Scale
7 Lunges (weighted if able) each side
7 Box Jumps or step ups
rest 3 minutes
3: 7m AMRAP
7 Air Squats
7 KB Swings, full OH
– NOTES: If you are competing on Saturday, today is a “on your own” day. If you are someone that needs a full off day pre competition, then take it off with only maybe some stretching. If you come to take class you must participate in the class, just do so at minimum intensity. If you go to Open Gym you can try the below suggestion work too.
– 10m Dynamic Warmup, start with 400m run or row/AB equivalent, then stretches moving across the floor or yoga/flow type stretches.
THEN 8m, including warmup, barbell work for STOH, no heavier than 80% max
THEN 8m AMRAP done for quality not speed/quantity
1 Muscle Up/Bar Muscle Up
2 HSPU, strict or Kip
3 Lunges, each leg
5 KB Goblet Squats
6 KB Swings
16 Double Unders
THEN Mobility/cool down stretching
NOT COMPETING: 1. Strength and WOD
2. Front Squat
EMOM 12m: 3 reps, heaviest able speed focus
3. 10M Amrap
12 Box Jumps 24/20, must step down
12 KB Swings 53/35, full OH, go for perfect up and down of KB
4 Strict pull-ups
Then 75 GHD Situps AFAP when done