Hey Zoners,
As you all know the summer is a very busy month and we all try to pack it full of sunny summer fun. Unfortunately, with all the events we are planning this summer, we will not be able to host a monthly Foundation seminar.
Please keep your eyes open for the August date!
If you would like to keep your technique fresh, book a skills sessions or do some YouTube watching!
Check out the following videos, all courtesy of CrossFit HQ:
Air Squat:
[yframe url=’http://www.youtube.com/watch?v=IewlDXTfbjU’]
Front Squats:
[yframe url=’http://www.youtube.com/watch?v=chKogKVJB8M’]
Kettlebell Swings:
[yframe url=’http://www.youtube.com/watch?v=rJqPgV681Hg’]
Push Press:
[yframe url=’http://www.youtube.com/watch?v=h6oQLMcTGTo’]
Special Note #2 – Crossfit Taranis is hosting an event on Thursday night – Dr James Chestnut, founder of Innate Choice supplements and leading natural health expert is presenting “Feed your genes: Express your Health and Performance Potential”. The presentation starts at 6:30pm and is by donation (proceeds going towards funding CF Taranis athletes heading to the Games). If you’re interested, RSVP to comments as soon as possible so we can let CFT know.
Today’s Workout
Buy-in: Power Snatch – 15 min to work up to a heavy single rep
- work technique or variations (hang snatch) if you are unfamiliar with the movement
- no press out – those reps don’t count!
WOD: “Shorty”
This is a quick little workout (should take you less than 8 mins) so be sure to scale accordingly! The hspu are likely to be the limiting factor for most folks, so be sure to check with your coach to see what scaling will be right for you.
3 rounds for time:
- 20 box jump (20/24)
- 15 deadlift (135/185)
- 10 hspu (head to floor, kipping allowed)
Zone 4 – scale hspu to 1 15lb plate with a yoga mat on top, deadlifts to 75/115
Zone 3 – scale deadlift to 95/135
Zone 2 – scale deadlift to 65/95, sub shoulder press for hspu (scaled as needed)
Zone 1 – scale as needed
Cash-Out: Goat practice – pick a skill or two and work them!
I am going and RSVP’d to CFT a couple of days ago 🙂
I’m also going and have already RSVPed.
I’d like to RSVP please.
i am going and i rsvp’d to susan last week. i think i am driving craig and tisha. let me know if you need a ride, may.
I can’t make the Taranis talk, but would appreciate a highlight reel-type recap (preferably acted out) if anyone wants to take on the challenge!
P.S. Is anyone doing Warrior Dash? Am I totally out of the loop on this? Last day to register is the 25th, but I don’t want to do it alone!
Can i Be RSVP’s for the seminar as well?
Please disregard the Warrior Dash message. I will be at a wedding…and it would probably be poor form to cancel now in favor of a Viking Hat and a lot of mud. Last post of the day…promise!
Hey b,
I would love a ride. Where and when are you meeting Craig and Tish?
Thank you,
i can also give people a lift, just me in an empty car so plenty of room