Fitness: Clean and Jerk
Spend 15 minutes working up to a heavy clean and jerk. If you have a hard time organizing the first pull, then perform the clean from the hang.
Performance: Clean and Jerk 1-1-1
Warm up and take three attempts at a new PR.
Fitness: 3-3-3-3-3, Establish a new 3RM
Start your first attempt at or near your last 3×5 weight.
Performance: 1RM Test
Warm up to 80% for a single then:
100%x1 (this would in fact be a new 1RM)
105% + if still moving
Remember to use the same theoretical max you’ve been using all cycle.
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- Happy birthday, Shawn T.!
Eggs for Sale + CSA Pickup Tonight
Herondale Farm eggs will be available for purchase today from 6-8:30 during the CSA pickup, $6/dozen. Please bring small bills. Veg and flower pickup is also tonight, as usual!
Want to Get Better at Handstands?
Now is your chance. Join guest gymnastics coach Ken H. THIS SATURDAY as he takes you through a 1.5 hour class working on handstands, arm balances, walking on your hands, headstands, and other fun balances that engage your core.
No need for prior need for handstand experience! Just the desire to practice being upside down.
Time: Saturday, July 19th, 2-3:30pm
The class is capped at 8 participants, so don’t think twice! Register Here!
Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
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