In House Competition : September 15th

In House Competition : September 15th

I cannot say thank you enough to those of you who came out and participated in the Beer Mile on Saturday. It was truly one of the best events in Lando history. That is with no over exaggeration. If you are not coming to these things without good reason, and there are plenty of good reasons to not come to gym events, but if you avoid them intentionally or just because you don’t think it will be fun, I strongly urge you to change your stance and try it out. Obviously if it’s your kind of thing. But time and time again for the past 1.5-2 years we have had some of the most fun events in Lando history and it’s simply because of the people involved. We had some brand new members come Saturday and be major parts of the fun.

The best part of our social events, in my opinion, is it has nothing to do with cool or social status, because we don’t have that in our community by default. It’s just people who are like minded in fitness and health getting together for things different than the usual times we spend together.

Ready for the next event to be part of? 3rd Annual In House Throwdown is September 15th. Get a partner, get ready to throwdown.

 

TUESDAY 

CrossFit

Strength: Push Press
3-3-3-3-3, pause 1s in bottom of dip

WOD: 3 Rounds
20 Handstand Push-ups
20 Box Jumps 24/20
20 KB Swing 53/35

S: Push-ups, Step Ups, 35/26 eye high
L1: Scaled HSPU or Ring Dips, 53/35 eye high

Rx+: 70/53

 

Strong

Lift : Split Jerk
1-1-1-1-1-1

Accessory: Push Press
3-3-3-3, pause in bottom of each rep

Conditioning :  3 Rounds
10 Ring Dips
Run 200m
10 Hang Clean and Jerk 115/75
Run 200m

 

The Program

1. Strength and WOD

2. Clean and Jerk
EMOM 12m : 2 Hang Clean + 1 Jerk for minutes 1-6, then 1 Hang Clean + 2 Jerk for 7-12. Heaviest able.

3. 7m AMRAP
5 Muscle Ups
1 Split Jerk (from rack), heavy!!