Thanksgiving!

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Thanksgiving Week Schedule:

Monday, Tuesday: Normal Schedule
Wednesday: Normal Morning and Noon, Gym closes at 1pm.
Thursday, Friday: Closed
Saturday, Sunday: Normal Schedule

This week we are going to be doing something special: a Hero WOD every day. While Thanksgiving might mean different things or be celebrated different ways to everyone here, we can all find commonality in our quest for health and fitness to show our appreciation for those that sacrifice for us. The land we walk on, the nation we live within, is special for many reasons but mainly because of FREEDOM.

There are men and women who sacrifice everything so we can have the things in our lives that come with being free. I just took a sip from a hot and creamy bulletproof coffee. It’s delicious and keeping me focused through all my work this Sunday evening. It was made using an automatic coffee maker, premium coffee, coconut oil, butter, cinnamon, and a Vitamix blender. All made in about 2 minutes without even leaving the kitchen/family room. I without a doubt appreciate the ability to have things like this on command, but I’ll admit I certainly take it for granted.

There are hundreds of these little things that create the world I live within, and every last one of them I owe to the fact that I live in a world with FREEDOM. These little things are given to me by the men and women who make up our military and first responders and the sacrifices they make. We can honor all of them, especially the fallen, by giving everything we have each and every day. Whether inside the walls of CrossFit Lando or out in the world, spend time this week giving a little extra to everything you do.

Every day a Hero WOD. In this way we can all say thanks, together.

Notes for today: Learn and practice linking hang cleans together. Your coaches will be focusing on this particularly for today. Use the benefit of momentum coming from the top as well as taking time under tension away to make for more efficiency.

 

MONDAY

Core Conditioning: 9:15am-10:00am

Core Work
21-15-9
Hollow Rocks
Supermans
Abmat Situps
Good Morning 45/35 (empty bar)
– immediately after completing your last set of “9” perform a max effort forearm plank hold

WOD: For Time
Run 600m/Row 600m
then 2 Rounds
30 Russian KB Swings 53/35 (70/53 scale up)
30 Wall Ball 20/14
then Run 600m/Row 600m

CrossFit
BASE
Strength: Hang Power Clean
5 sets of 3 reps

WOD: “DT”
5 Rounds
12 Deadlift 155/105
9 Hang Clean
6 STOH

Time Cap: 15 Minutes

 

PLUS
Strength: Hang Power Clean
5 sets of 3 reps

WOD: “DT”
5 Rounds
12 Deadlift 155/105
9 Hang Clean
6 STOH

SkWAT Team: Back Squat
4×3, resting exactly 2 minutes between sets

 

THE PROGRAM
– Those of you who competed today, first of all GREAT JOB, second of all BE SMART. Here is the recommended recovery work for those looking for active recovery but still want to get the work in. Again this is recommended not mandatory:

1. Skill Work
a: Run 600m AFAP
b: EMOM 6m: 1 Bar MU, 2 CTB Pull-Up, 3 Pull-up
c: Tall Clean, 4×3

2. Hang Power Clean
Sets of 3. Stay light and technical. DO NOT max out.

3. WOD : recovery “DT”
EMOM 8m
3 Deadlift 155/105
3 Hang Clean
3 STOH

4. Mobility work on hips for 15m, then low back for 15m

Regular Work
1. Skill Work
a: Run 600m AFAP, then rest as needed
b: EMOM 8m: 1 Bar MU, 2 CTB Pull-Ups, 3 Pull-Ups, all done unbroken
c: Tall Clean (see video below)
4 sets of 3 with medium weight working on speed throughout

2. Hang Power Clean
5 sets of 3 reps

3. WOD: Heavy “DT”
6 Deadlift 185/125
3 Hang Clean
1 STOH

4. Back Squat (high bar)
5 sets of 3 reps

 

httpv://youtu.be/YhoGZIZeKZ8