“Lunges for Leukemia”

Hi Everyone,

This Sunday May 18th from 2-5pm I will be doing a charity event at CrossFit Athletic Academy in Long Island, NY called “Lunges for Leukemia”. It’s a cause that’s near and dear to my heart an I’d greatly appreciate any support or donations anyone could give. I’m not asking nor do I expect everyone to donate hundreds of dollars, but every dollar counts so any amount donated would be great. I did a practice run for 60 minutes this past Sunday and was able to surpass 1000 lunges steps so my total goal for 3 hours is around 2500. Even though the event is this Sunday the donation website will be live until June 5th, ending at 6pm. We are only at 11% of our goal so we have a long way to go. Here’s the link:

http://www.mwoy.org/pages/li/li14/nhalpen

Thank you so much!
Coach Neil

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– yoga push up
– scap retraction
– goblet squat
– double unders

FITNESS-
A. HPC practice
B. 5 min amrap sets of 5 low ring rows
C. CG Bench – 5 min amrap sets of 5
+
5 min on clock
500m row
15 Squat thrust
rest time = rest of time
x 3 rounds

PERFORMANCE-
Wednesday
A. Clean pull + PC + Squat clean from knee + front Squat x 4 sets @ 70-75% of 1 RM clean (1+1+1+2)
B. 5 minute am rap of max strict pull ups
C. CG bench press – 5 minute am rap @ bwt
+
5 minutes on the clock
800m Run
15 Burpees
rest time = rest of time
x3 rounds

GREAT ARTICLE!!!!

http://www.tabatatimes.com/7-reasons-scale-wod/




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