CrossFit Hood River

Saturday!

Hey everyone! Saturday, we know, is usually a team day! We won’t disappoint today. Get ready to team up to get some stuff done. This will be a great way to kick off the long weekend. See you there.

ANNOUNCEMENT:
Fall Hours and CrossFit 101 will be starting September 13th. Next week I’ll make several announcements regarding hours, new pricing, and all new CrossFit 101 (replacing On-Ramp), a new mobility class, and even some new fun equipment. Get ready for a good winter at the gym…

Reminder we have a few events coming up
Hawthorne Hustle
Fight Gone Bad
Hood River Throwdown

please feel free to ask questions. We will kick off fund raising initiatives next week for above events.

GET A FREE NUTRITIONAL ANALYSIS!
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Okay so the workout already:

A1: Press. 3 Sets of 2-4 @ 3010
A2: Heavy KettleBell Swings 3 Sets of 10
A3: Kneeling Stand-ups. 3 Sets of 6/6

C: Team of 4 WOD – One Works at a time
Row 4000M (all players rotate at same mileage)

then (1 per station, all players rotate at the same time)
200 Pullups
200 Pushups
200 Situps
200 Squats

then (relay)
Run 2 Miles (all players rotate at same mileage)

TODAYS KSTAR MOBILITY WOD HERE

A week in review below:

Better Late than Never

Okay, it’s already over, but in case you were wondering…

B1: Pullup Negatives (with rope in one hand) 3 Sets of 2/2
B2: Reverse Push-Ups. 3 Sets of 4

AMRAP 20 Min
10 Overhead Squats
20 Toes To Bar
30 Situps

And ol’ kstars mobility

Thursday

We have several events coming up in the next couple months. One will be September 25th. This is Fight Gone Bad, a fundraiser for the Livestrong Foundation. Another is Amazing Grace, a fundraiser for Mammograms in Action. On the latter, we will do Isabel for donations. Fight Gone Bad is the same story. In early October we’ll do an in-town adventure race and that will fundraise for a local org, I am still talking to potential benefactors on that. Today we’ll do a dry run of Isabel in the morning and a dry run of Fight Gone Bad in the evening (at the event site). We’ll need to do Wall-Balls for this event so the big open space may not work. I will post in the morning the exact location and we’ll be sure to have someone at the usual field to point you in the right direction.

MORNING WOD

A1: Clean Pull: 3 sets of 10
A2: Tall Clean: 3 sets of 10
A3: Muscle Clean: 3 sets of 10

Grace
30 Clean and Jerks for time
—————————————————–
EVENING WOD

Fight Gone Bad
3-5 Rounds
1 Minute at each station
Wall Ball
Box Jump
Sumo DL HP
Push Press
Row

we’ll begin doing some weighted mobilization after this class.

Collect 10 minutes in the stretches discussed: (there are 24 brand new lacrosse balls here for you!)

KSTAR mobility video #1 is here:

The KSTAR mobility video#2 is here:

Wednesday

KSTAR MOBILITY WOD

Tuesday

Today’s workout has a couple of goals: skills and strength. Nothing today is for time, really. It’s about quality of movement and moving heavy loads. Take the time to do everything really well. Move some good weight on those deads, and the weighted pullups, you take 5 seconds coming down with the weight, and explode back up. On floor wipers, go as heavy as you can do them with good form. You can modify by using no bar and hanging onto a pole.

During the 12-9-3 part, put some good weight on the bar, get your head all the way to the ground (even if that means re-setting your handstand every time) and get those jumping lunges high and deep. Every single movement should be as legit as you are capable of!

In other news, we have several CrossFit events coming up.
September 18th is the Hawthorne Hustle (portland)
September 25th is Fight Gone Bad (vancouver + hr)
October 3rd is the Hood River Throwdown (hr, still being planned)
October 16th is Metro Dash (portland)

Please plan on as many of these as you can make. You learn alot about yourself as an athlete through competitions. And these are all for a good cause!!

Workout
A1: Deadlifts 3 Sets of 3-5 Reps @ 41X1
A2: Weighted Pull-Ups/Strict Pull-Ups 3 Sets of 1-3 Reps at 51X1
A3: Floor Wipers – 3 sets of 16 (touch toes to end of bar or bumper, 8 per side)

C: 12-9-3
Sumo DL High Pull 115/85
HandStand Pushup
Jumping Lunges (per leg)

KSTAR mobility WOD

Monday

Today’s Workout
A1: Squat Clean and Jerk work up to a 1RM

On rests work on these various skills
Rope Climb – try various foot-holds. Try pulling knees up high to chest.
Pistols – work on getting lower, potentially add band to knee.
Bar Kick-overs. Try various sized boxes, box heights.
Pop-Tarts. Work on jumping up to a box or to a folded mat.

FINISHER: Choose your tabata.

And the Mobility WOD –

Sunday

Mobilize with KSTAR today!!

Saturday

30-25-20-15-10 Rep Rounds of:

Burpee

24″ Box Jump

Toes to Bar

KSTAR MOBILITY WOD

Friday

KSTAR MOBILITY WOD – he’s requesting some equipment. I am on it and will get us some lacrosse balls, and we have the jump stretch bands. If you’d like some of this gear at home… Check it out at Rogue Fitness

Thursday

Morning Workout

A1: Deadlift @ 31X1 x 4-6 Reps, 3 Rounds
A2: Pistols x 14 Reps, 3 Rounds
A3: Kettlebell Swing x 25 Reps, 3 Rounds

B: “Linda”
5 Rounds (not for time)
AMRAP Benchpress (bodyweight)
AMRAP Pullups

Evening Workout THIS IS AT THE EVENT SITE AGAIN (EVERY THURSDAY NIGHT)
A1: Push Press @ 21X1 x 4-6 Reps – 3 Rounds
A2: Snatch @ 11X1 x 4-6 Reps – 3 Rounds
A3: Shuttle Run  - 3 Rounds

B1: 2010 GAMES STADIUM WOD
7 Deadlift 310/205
Sprint Across Field
14 Pistols (sub 28 Air Squats)
21 Double-Unders (sub tuck jumps)

KSTARS MOBILITY WOD FOR THE DAY