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Tuesday 140708

  

Go America!


Some of you have already been talking about it, but CrossFit Farmland's Fittest Farmhand Challenge is less than 7 weeks away. You can register at the Garage Games site and get more info on the workouts from the Fittest Farmhand Challenge Facebook page. Like last year, they'll be doing teams of 4 with at least one member of each gender required. There are Rx and Scaled divisions. Last year Sanctify had 5 or 6 teams participate in both divisions and it was a lot of fun. Can we be the most well-represented gym again this year? Feel free to talk amongst yourselves and put a team together, but when you do, let us know; we like knowing who is participating and whatnot.

If you've got questions don't hesitate to ask. A lot of info can be found on their Facebook page but if you need more info, I'll see what I can dig up for you. Should be a blast!


101 & 201

A. Back squat, 2x2@92.5%, 3x1@92.5%, 2:30 clock

Notes: Unless you're absolutely destroying these weights, don't go above the listed percentages, and definitely not more than 5-10lb. "But I know I'm stronger than the last time we tested." Great. You can prove it in 3 weeks. We're putting the finishing touches on now so stick with the program.

+

4x500m row @ fast but consistent effort, 1:2 work-to-rest

Notes: 1:2 work-to-rest means rest twice as long (minimum) as it takes to complete the 500m. Depending on numbers we'll split into groups of 3 people per erg. If that's the case, simply rotate through, one at a time, until you've each done four 500s. BONUS: for you "master pacers" out there, try to negative split these; make each row faster than the one before it. For example: 1:41, 1:39, 1:35, 1:32.

Post loads and times to Facebook.


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