Erica's WOD & Strength Day
On Sunday we celebrated Erica’s vibrancy while she goes through breast cancer treatment with a WOD and Paleo bar be que. There was lots of pink to be seen, and a spirited good time was had by all. The movements she chose were deadlift and burpees, which I thought might be problematic on the heels of 14.3 (the Open WOD that contained a LOT of heavy deadlifting) but I was mistaken. The WOD was 2 Deadlift, 4 Burpees, 6 (0) (0) M run, 8 Deadlift, 10 Burpees, 12 (0)(0) M run, 14 Deadlift, 16 Burpees, and 18(0)(0) M run, and then back down the ladder. Athletes could choose how many of those zeros to count in the running portion, making the work scalable. Many folks also donated money after the WOD, and we are sending that to a cancer research organization. We thank you for your generosity on all levels!
Erica is a rock star, and a model of grace and resilience while undergoing chemo and radiation. We have a big jar with a pink lid by the cubbies, and we will keep it there until Friday. Please feel free to share some words or thoughts with Erica, so that she has them to draw upon during challenging times.
-Beth
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Strength Day
High Bar Back Squat – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets
Shoulder Press – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets
*Weight should be enough that the last rep of 5 is difficult each time, and REALLY hard to complete for the last set. If you were here last week and were able to complete all 5 reps of all 5 sets with no difficulty, add 5-10# for your Back Squat, and 2.5-5# to your Shoulder Press. (See 1/8 for previous 1 RM)
GHD** Back Extensions – 3 Sets of 10 to 20 reps
**Sub anchored back extensions or super mans
OPTIONAL Cash-Out –
Max effort GOOD FORM plank hold (be honest)
followed IMMEDIATELY by
Max effort push-ups
rest 60 sec, repeat 2 more times
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