Wednesday 12.4 : Holiday Drives to Make Yourself Feel Good…And Do Some Good On The Way

Annual Toys for Tots is ON: Bring in unwrapped toys and put them under the tree. If every member brings 1 toy we will get 200+ toys. I don’t think you all understand what that means but it is amazing. It is absolutely amazing for our toy drive and would be a huge record in the 7 years we have done this.

I am setting the goal at 100 toys. For those of you saying how easy it is, it’s been 2 years since we broke my goal declaration. If we hit the goal, I do a workout with a full Santa suit on. One year it was 100 Burpees for time. This year it will be something with a lot of Assault Bike and, well, who knows. It’s all for the kids!

It ends December 15th so GET YOUR TOYS IN. 1 TOY. THAT’S ALL.

Coat Drive: Coach Jen (Bossi) is promoting the Coat/Warm Clothing Drive for a non-profit she works for that is just awesome. Bring anything you have, old or new, and put in the box in the lobby and WHAMMY, you did your part.

There’s no Lando workout goal for the Coat Drive due to the fact that it is SO EASY to get this thing up to BIG numbers. This is because you can bring in anything that qualifies as warm weather. Used and new. Hats, gloves, coats, sweatshirts, anything that qualifies as warm. If it’s used just give it a wash before hand.

I want to say thank you before these drives end for all of your help and participation. Anything helps. Literally ANYTHING. Think about this time of year and not having clothing to keep you warm through the weather we just have had the last few days. Think about waking up on your special day this holiday season and not having anything to open as a gift.

Now think about freezing your ass off, struggling in the snow, then learning one day that you actually have gloves being given to you. A hat. A coat. Suddenly you have warm weather to keep yourself good in shitty weather. Also think about you, or your child if you have one, not having anything to open then suddenly learning that you do. You have gifts under the tree, or to hand each other in a gift exchange, that you otherwise didn’t have.

This type of stuff is the real deal. Let’s get it done!

WEDNESDAY
CrossFit
Strength: Sumo Deadlift
5-5-3-3-2-2-1-1-1

The sumo deadlift is the same movement and setup thought process as the deadlift, just changed obviously because of the positioning of the feet (wide) and hands (close). This makes for a more upright setup of the torso (similar to a clean). The engagement of the lats/thoracic spine (upper back) is very important to maintain integrity of the torso/back position.

Your coaches will coach you on this movement we don’t do often but is a great change up to the regular deadlift!

WOD: 3 Rounds
25 Step Up and Over, 35/26 KB held at chest, 24/20 Box
25 Toes to Bar
25 Sumo DL High Pull 35/26
15 Handstand Push-ups
15 Deadlift 185/125

S: Regular Step Ups, Scaled TTB, Push-ups, Russian Swings for SDLHP, 115/75
L1: 20 Weighted Step-Ups, 20 SDLHP, Scaled HSPU, 135/95
Rx+: 53/35, 205/135

Sweat
Core: 12m AMRAP
1:00 Forearm Plank
30s L Sit Hang
30s ME Straight Arm Knees to Elbows (floor), alternating sides
1:00 Hollow Hold
15/10 Cal Row, arms only

– All times are ME in that amount of time.

The Program
1. Strength and WOD

2. EMOM 20m
O: 6 Back Rack Lunges
E: 1 Power Snatch + 1 Hang Squat Snatch + 1 Power Snatch + 1 Hang Squat Snatch, all heaviest able

3. Bench Press : 5×5

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