BEST COSTUME AND BEST CHILI GOES TO...

The first annual CFF Halloween Party and Chili Cook-Off was a huge success! Thanks for everyone who came and a big congrats to the Maglalang family on their best costume award and to the Fitt family for the best chili! And thank you Spiderman for blessing us with your presence.

The first annual CFF Halloween Party and Chili Cook-Off was a huge success! Thanks for everyone who came and a big congrats to the Maglalang family on their best costume award and to the Fitt family for the best chili! And thank you Spiderman for blessing us with your presence.

CROSSFIT:

3 rounds for time of:
Run, 400 m
21 Hang Power Snatches, 75/55 lbs
12 Chest-to-bar Pull-ups

Comp - Pull-ups
Perf - 45-65/35-45 - Band OK
Fitness - 25-35/15-25 - Ring Rows OK

TRAINING CAMP:

Front Squat 5-5-5

Complete as many rounds as possible in 10 mins of:
5 Goblet Squats, 35/26 lbs
7 Kettlebell Swings, 35/26 lbs
3 Rope Climb (from ground to standing)s
Prowler Push High, 90/50 lbs, 50 ft
Prowler Push Low, 90/50 lbs, 50 ft

BARBELL AND OLY CLUB:

Starting Strength:

Front Squat 3x5
Same weight all 3 sets.

Shoulder Press 3x5
Same weight all 3 sets - 2.5lbs heavier than last time

Strength Bias:

Back Squat - Find your 1RM

Bench Press - Find your 1RM

Maintenance Bias:

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
(all percentages should go off of last week’s tested 1-RM, or if you’re new to the program, your most recent tested 1-RM…not a weight that you think you could have hit for a 1-RM)

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM

B. Three sets of:
Tall Jerk x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

SPORT OF FITNESS WOD:

CrossFit Invitational Event #1
For time:
45 Pull-Ups
45 Thrusters (95/65 lbs)

Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed