This week marks the end of the Lifestyle and Fitness Challenge. Unbelievable we are already here. It’s been amazing seeing such a large amount of people participating start to finish. Let’s finish strong!
COMPETITORS: Want to be involved with Operation Lando 2018? Both gyms will be united for 1 team, and training starts NOW. Yes, pre-Thanksgiving, we are getting after it. With the new Regionals team format of 4 athletes, we have an amazing opportunity. Smaller team will mean more people involved for us. It’s going to be fantastic. I can’t wait to share how we are going to do this, but literally everyone who wants to be part of competing is able to be involved. What we need it scores from the Open to even get us to qualify a team. Im talking uniforms, special events, professional video shoots, you competing along side your coach Stacey, Jack, and others from our previous Regionals and Games teams.
This is going to be SICK. EPIC. ALL OTHER AMAZING WORDS. Get involved. Training starts NOW. If you want to be considered for the 4 person Regional Team, you have to be part of Operation Lando. This group is just a matter of people who want to work hard and dedicate themselves to something better. That’s it. It’s not special time. It’s not that much more commitment. It’s just work to being better.
You want to be part of this. Email me ASAP if you want to be involved, and stay tuned for group training sessions which we already have been doing in Woburn on Friday afternoons. Everyone is invited now. If you want to start of keep being part of this, DO THE WORK POSTED for THE PROGRAM. This is what multiple Games athletes do, our Regionals team, and our future Operation Lando Squad.
CrossFit: Challenge Retest 1
Strength (Challenge 1) : Low Bar Back Squat
Find a new 1 rep max
- Warmup with 3×5 @ 40-60% in 5 MINUTES
- then 3×3 @ 60-80% in 7 MINUTES
- Then find a 1 rep max in 15 more minutes
WOD : For Time
30 Deadlift 225/155
30 Pistols (alt)
S: 135/95, jumping squats
L1: 185/95, scaled pistols
Core Work : 12 minute AMRAP
5 Jumping Pull-Ups
10 Toes to Bar or scale
20 Jumping Lunges (10/10)
– EMOM perform 3 burpees
Conditioning : For Time
40 KB Swings 53/35
40 Jumping Squats (Pistols 20/20)
1. Strength and WOD
a. 4×2 power snatch, E2m
b: 4×2 snatch balance, E2m
3: front squat