Happy Halloween!


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Press
5@40%
5@50%
5@60%

3 Rounds for time:
25 ft handstand walk (5 Wall walks)
20 Wall Ball Shots 20/14
15 Knees to Elbows (supine Knees to elbows)
10 Shoulder to Overhead 155/105

Thursday


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Strength
Dead Lift
5@40%
5@50%
5@60%

WOD

12-9-6-3 reps of:
Squat Clean 115/75
HSPU kipping
Burpee over barbell, lateral

Tuesday


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To get you in a fiendish spirit…
You did these WODs last week. Now its time to mash them all together!
This is not a trick…its a treat!

Monster Mash!
Pat Sherwood

For Time…

Starting at…
0:00
21 Thrusters (95/65)
7 Muscle UPs
15 Thrusters
5 Muscle Ups
9 Thrusters
3 Muscle Ups

Then at…
20:00
3 Rounds for time
15 OHS (115/75)
20 T2B
2 Rope Climbs

Finish with…
40:00
3 Rounds for time
21 AKBS (53/35)
15 Box Jumps (24/20)
9 Clean and Jerks (135/95)

Log TOTAL time

Monday!


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Yes! It is de-load week. While todays sets are more like your warm up sets have been, take them seriously and do them perfectly and fast. Enjoy what it feels like to be strong!

Strength
Back Squats
5@40%
5@50%
5@60%

WOD
3 Attempts as fast as possible
500m Row
rest 2 mins.

Compare to 120902

Friday


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BLACK FRIDAY STRONGMAN SEMINAR

Skip the shopping lines, fights, frustrations and expenses….
Invest in a stronger version of yourself

Kalle Beck of StartingStrongman.com states, “Strongman is for everyone.” IT IS OUR MISSION TO DEMONSTRATE THAT. Strongman is not limited to monstrous men lifting unfathomable weights seen on television. It’s a functional tool available to anyone and should be harnessed by everyone.

Hosted by CrossFit St Charles

Presented by
• Mike Sidwell – Nationally and World ranked Strongman
• Kim Wilkes – Head Coach/Owner CrossFit St Charles and Olympic lifting specialist
• Jeremy Pickett – Black Legion Gear owner, Strongman certified via Rob Orlando, Strength coach
• James Dalton III – JD’s Gym owner and multi-sport competitor

Date – Friday, November 28th, 2014
Time – 9 am – 4 pm
Place – CrossFit St Charles
Cost -$75 – Must be registered by November 24th
Registration/payment at paypal.com to mike@relentlessjuggernaut.com

Itinerary
• Arrival and handouts 8:30-9:00
• Brief introductions 9:00-9:15
• Stones 9:15-10:15 with Jeremy
• Cleans 10:15-11:15 with Kim Wilkes
• Yoke carry 11:15-12:15 with Mike Sidwell
• Lunch break 12:15-1:00
• Log press 1:00-2:00 with Mike Sidwell
• Maximizing ability through strongman programming 2:00-3:00 with James Dalton III
• Question and answer session 3:00-4:00

In addition to the skills above, we will offering;
• Chiropractic information and care on site
• Prizes offered for multiple contests held through the day
• Information on the two sanctioning bodies in strongman
• Multiple vendors on site (Vitamin Shoppe, Black Legion Athletic Gear, Advocare, Reaction Nutrition, Chiropractic care, Show Me Weights, more to come)
• Questions and answers session – questions are welcome at any point throughout
• An atmosphere full of positivity, fun and conducive to learning the basics of strongman
• WHETHER YOU PLAN TO COMPETE IN STRONGMAN OR SIMPLY WANT TO IMPROVE YOUR CHOSEN ATHLETIC ENDEAVOR, WE ARE HERE TO SHOW STRONGMAN IS FOR EVERYONE.

WOD
7 min AMRAP
5 Pull Ups
10 Push ups
15 Squats

rest 2 minutes

5 mins AMRAP
5 Pull Ups
10 Push ups
15 Squats

rest 2 minutes

3 mins AMRAP
5 Pull Ups
10 Push ups
15 Squats

 

Thursday


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Strength
Press
3@40%
3@50%
3@60%
5@75%
3@80%
MR@90%

WOD
For Time
21 Thrusters (95/65)
7 Muscle Ups
15 Thrusters
5 Muscle Ups
9 Thrusters
5 Muscle ups

Wednesday


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Strength
Dead Lift
3@40%
3@50%
3@60%
5@75%
3@80%
MR@90%

WOD
3 Rounds for time
21 American Kettlebell Swings (55/35)
15 Box Jumps (24/20)
9 Clean and Jerks (135/95)

Tuesday


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Skill
Take 20 mins to work on OHS, TTB and Rope climb skills

WOD
3 Rounds for time
15 Overhead squats (135/95)
20 Toes to Bar
2 Rope Climbs

Monday


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Congratulations to Jordan and Loni on their marriage.
They are now back from the honeymoon and getting work!

Strength
Back Squat
5@40%
5@50%
5@60%
5@75%
3@80%
MR@90%

WOD

20 Backsquats 115/85

400M Run

20 Ring Dips

 

15 Backsquats 115/85

400M Run

20 Pull-Ups

10 Backsquats 115/85

400M Run

20 Burpees