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Friday 140725

  

Many of you have heard, but if not, Gerrit is leaving us and headed to the Windy City. For 2+ years he's been a great part of the Sanctify community, always making sure that we never take ourselves too seriously and have a few laughs along the way. I've also seen him turn into one heck of a good CrossFitter and know that whichever affiliate he lands at in Chicago will be better off with him there. Thanks for being a solid member, athlete, and person Gerrit. You're welcome back to Sanctify anytime!


101 & 201

A. C&J, 4 sets @95-97.5%, 2:00 clock

Notes: Near maximal weights + low reps (only 4 total C&J's) + long rests = getting ready for testing. You should be smoking these weights and feeling very good going into next week's testing.

+

For time:
21 deadlifts, 225/155
9 strict HSPU
250m run
15 deadlifts, 245/165
15 HSPU, kipping
250m run
9 deadlifts, 265/175
21 ring push-ups
250m run

Notes: 15 min cut-off. If your deadlift 1RM is less than 325/225, then use 70, 75, and 80% of your 1RM for the three deadlift weights. If you can't do HSPU, find where you fall in the following progressions (listed easiest to hardest) and do that exercise instead:

incline push-up (hands higher than feet) 
push-up
ring push-up
decline push-up (feet higher than hands)
handstand push-up

Regardless of which movement you use, midline stability is key! Hollow position is what we're looking for here; no sagging middles.

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