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Tuesday. 7.29.14

Do you even Fall League, bro? CTF Fall League Q&A Forum, August 7 at 7:45pm at CTF.

THERE WILL BE NO EVENING CLASSES AT CTF ON THURSDAY, JULY 31 DUE TO THE SAND GNATS OUTING.
Please schedule accordingly.

MOB: Shoulders. Hips. Ankles.
WU: 1 minute of jump rope.
3 rounds of :30 of double unders/:30 rest.
REVIEW: Shoulder Press. HSPU. Double Unders.
S: Shoulder Press. Base your percentages off 90% of your 1RM + 10#.
WU sets: 40%x5, 50%x5, 60%x3
Work Sets: 75%x5, 85%x3, 95%x1+
C: EMOM for 12 minutes of:
4 Strict HSPU
20 double unders
Record total reps completed to the board. Example: Full workout at rx’d is 288 reps.
PURPOSE: Skill practice. Strength. C/R endurance. “Because I was inverted.”
LIII: Strict HSPU reps of choice.
LII: 4 strict HSPU at abmats of choice or 2 wall walks. 10 double unders.
LI: 4 4-point HSPU (off abmats okay). :20 of double unders (attempts count) or single unders/toe taps to a plate.
PWMOB: Rollout calves. Lax ball in C/S/B. Stretch triceps.

Advanced. Strict deficit HSPU off 45# bumpers. UB DU.

Endurance: None

CTF MTB:
S: 5×5 Strict Press
C: AMRAP in 10 minutes of:
5 DB shoulder Press at weight of choice (a bit heavier than normal)
10 Calorie Row

CTF Fall League Details

The 2014 CF Games have ended in incredible fashion.
It’s time to kick this party up a notch and melt some faces!!
This autumn, CTF presents with you the inaugural intramural Fall League.

Thursdays nights this fall, CTF will host its inaugural CTF Fall League: teams of four going head-to-head in workouts.

TEAMS: 2 males, 2 females. One team member must be of Masters (35+) age.

WORKOUTS: Head-to-head format. Scaling is possible, but time or task penalties will apply.
Workouts and workout dates will be released at the CTF Fall League Q&A Forum at CTF on Thursday, August 7 at 7:45pm.

EXAMPLE:
Week 1:
Team 1 vs. Team 6
Team 2 vs. Team 5
Team 3 vs. Team 4

POINTS: 1 point each week per participating teammate.
5 points for a win each week
3 points for second place each week.

REGISTER YOUR TEAM: Choose a captain, and have them send a finalized team list AND TEAM NAME to craig@crossfithiltonhead.com. Make sure everyone on your team knows they’ve been drafted! You’ll receive further instructions from there.

COST: $15 per person and includes a 2014 CTF Fall League Competitor t-shirt.

ONE MORE THING: You will be competing to carve your name into eternity. The 2014 Fall League victors get to have their names etched into the CTF Francesca Cup. The Francesca Cup will sit inside CTF all year long, waiting to see who will rise each fall.

The Francesca Cup will be revealed at the CTF Fall League Q&A Forum at CTF on Thursday, August 7 at 7:45pm.

This concept was inspired by our friends up in Canada, Catalyst Fitness, where Catalyst members just finished up their first ever Summer League. Thanks Catalyst!

Monday. 7.28.14

Sweet Quote: “I wish I were a little bit weaker.” – Said No One Ever

MOB: Ankles. Hamtrings. Hips. T-spine. Shoulders.
WU: 5 T2B. 6 pullups. 15 situps
REVIEW: Back Squat. T2B. Pullup.
S: Back Squat. Base your percentages off 90% of your 1RM + 20#.
WU sets: 40%x5, 50%x5, 60%x3
Work Sets: 75%x5, 85%x3, 95%x1+
C: AMRAP in 10:00 of:
5 T2B
6 Strict Pullups
15 Situps
PURPOSE: Grip Strength. Thoracic strengthening. Skill Practice. Lat development. Stamina.
LIII: 3 strict pullups
LII: T2B sub of choice. 6 strict B/A pullups (band of choice)
LI: T2B sub of choice. 3 B/A pullups (band of choice) or 6 ring rows.
PWMOB: U/D dog x3. Lax ball in C/S/B/G/Forearms. Couch Stretch. Hamstring Stretch. Pigeon Pose.

Advanced: Toes through rings. Muscle Up.

Endurance: None

CTF MTB:
S: Back Squat: 5×5.
C: AMRAP IN 10:00 of:
7 hanging knee raises
7 pullups or ring rows

The Mar:
Sit somewhere beautiful with Jim and enjoy each other’s company