A challenge had been thrown to Churham to reach the century mark for posts in a single day across the various AOs. If A-House attendance was any indicator, we would fall short. A smaller-than-normal crowd of 6 PAX posted in the fair air of the dawn”s early light. Welcome Newt for his first AH post. He opted for no gloves. Bold strategy, Cotton. Let”s see if it pays off.
WARMARAMA
Lap
SSH x 30 cadence
Imperial Walker x 10 cadence
Hillbilly x 10 cadence
Arm Circle F/R x 10 cadence
Merkin x 10 cadence
Carolina Drydock x 10 cadence
Traditional ingress: bear crawl down to Faber Valley Stadium
THE THANG
Helen (CrossFit benchmark WOD*), modified
3 rounds:
Run 400m at fast pace
21 jump squats
14** underbar rows
*Actual Helen is 3 x [400m run/21KB swings 1.5pood (~52#)/12 pullups]
**Q (YHC) incorrectly thought actual Helen involved 14 pull-ups
Shuttle run
On soccer field, sprint to 18yd line and back x2
Traditional egress: crawl bear back to top
Heavy Metal
Smorgasbord of sets, rotated weights: 55#kb; 50#plate x 2; 45#db x 3
Overhead lock-out walk bball courts and back
Shoulder press
Weighted step-ups
Weighted bench sit (butt taps)
Front shoulder raises
Bent rows
Weighted WWIIs
Bench press
Seated shoulder press
Seated overhead lock-out hold
People”s Chair while each PAX took a turn Farmer Carry w/ 45#dbs down bball courts and back.
COT: 2ndF next Thurs @ New Hope Brewing