Tuesday 8.4.2015
**Upcoming Events***DT For Ditano Fundraiser Workout//Saturday, August 15th, 9:30amWe at Full Range are joining in with the folks at CrossFit 508 and many others in the Crossfit community to help one of our own, Dawn Ditano, in her fight against lung cancer. All CrossFit peeps are welcome to come on in and grab a barbell and join us!!! Heats of "DT" will run during our normal Saturday Class time from 9:30-10:30am. You may donate on the Give Forward Page or at Full Range on August 15th.Fundraiser Link: http://gfwd.at/1THLs2OFacebook Event Page: https://www.facebook.com/events/1545487375676176/*Full Range Beach Day//Saturday, August 22nd, 9:30am at Easton Beach, Newport9:30am - beach work out (not mandatory, but we will make you sit alone for the rest of the day if you don't...kidding!)10:30am and on - chill chill chill and chillllllllA few of our Full Range members will also be competing in a volleyball tournament at the same beach, we'll be showing up strong to support! If you plan on carpooling (highly suggested) meet at Full Range at 8:30am, we will be leaving by 8:40am AT THE LATEST!-Please post in the comments if you are a willing and able driver!-Please be sure to bring cash for whomever is driving, parking is $20/car.-If you want to go on your own accord due to time constraints or just wanting to be able to come and go on your time, totally fine!Be sure to pack food, water (other drinks), towels, games, chairs etc. There are several locations in walking distance to purchase food if you don't pack any.Facebook Event Page: https://www.facebook.com/events/1038838969467873/*Full Range Fall Classic Team Competition//Saturday, October 3rdRegistration is now open for our first ever competition! One day. Seven scored events. Teams of 4 (2 Males, 2 Females).The events will be a broad test of overall fitness for the entire team, and are designed to be accessible to everyone. The fittest teams will be determined by overall place standings across the first five events, with two back-to-back final events for the top five teams.The first two events have been announced, and we are going to announce another this Friday!More information and registration is here: https://full-range-crossfit.theboxhq.com/events/2015-full-range-fall-classic-team-competitionFacebook Event Page: https://www.facebook.com/events/370991309766227/(Looking to form a team? Use the Facebook page wall to find someone else looking to team up!)*Also, don't forget the annual Push-Ups For Charity Event at Fulcrum Athletics is this Saturday. If you are going to be in the Attleboro area, or would just like to contribute to a good cause (wounded veterans), check them out here: https://www.facebook.com/FulcrumAthletics?fref=ts
"FITNESS" & "PERFORMANCE"
A. Take 12-15 minutes to build to today's 1-RM Push PressB. Against a 60-second running clock:Row 150/125 MetersPush Press x max repsRest 2 minutes between sets, and complete a total of five sets.(Recommended weights: 115/75 lb)C. Three sets of:Reverse Snow Angels x 12-15 reps (slow and controlled)Rest 45 secondsFace-Up Chinese Planks x 45-60 secondsRest 45 seconds
"COMPETITION"
A. Every minute, on the minute, for 5 minutes:Front Squat*Set 1 – 2 reps @ 60%*Set 2 – 2 reps @ 65%*Set 3 – 2 reps @ 70%*Set 4 – 1 rep @ 75%*Set 5 – 1 rep @ 80%Rest one minute, and then…Every two minutes, for 10 minutes (5 sets):Front Squat*Set 6 – 85% x 1 rep*Set 7 – 85-90% x 1 rep*Set 8 – 90+% x 1 rep*Set 9 – 90+% x 1 rep*Set 10 – 90+% x 1 repFor sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.B. Six sets of:Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 65-80% of 1-RM CleanRest as neededBuild over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.C. Every minute, on the minute, for 10 minutes:Split Jerk x 1 rep @ 70-80%(hold for 3 seconds in receiving position and ensure perfect footwork)D. In 15 minutes or less, build to today’s “heavy”…Back Squat x 1 repFollowed by…Every 2 minutes, for 6 minutes (3 sets):Back Squat x 3 reps @ 75% of today’s heavy single
"ENDURANCE"
For times:Row 1000 MetersRest 5 minutesRow 800 MetersRest 4 minutesRow 600 MetersRest 3 minutesRow 400 MetersRest 2 minutesRow 200 MetersRest 1 minuteRow 1000 Meters*Goal is to increase your pace as the distances get smaller