Overhead Squat: 2-2-2-2-2
Working up to heaviest double
Every 3 minutes for as long as possible complete:
From 0:00-3:00 2 rounds of:
10 Overhead Squats (95/65#)
From 3:00-6:00 2 rounds of:
12 Overhead Squats
From 6:00-9:00 2 rounds of:
14 Overhead Squats
Etc., following same pattern until you fail to complete both rounds
With Fall just around the corner, it’s time to send summer out with a bang, Hierarchy style. Join the Hierarchy coaches and athletes as we celebrate this summer with everything that made it great: fitness, friends, and Jameson.
The Hierarchy Summer Social is going down at Southern Hospitality (where else?) at 8:00pm on Saturday, September 6. CFH athletes will get drink specials until 10:00pm–$5 Fireball shots and $6 rain drinks–and things are sure to get weird well into the morning hours.
We certainly have a lot to celebrate this summer–we’ve added a ton of awesome new athletes, hit the 100 member mark , expanded our coaching staff, added new class times, dumped a lot of ice on our heads, and watched our first ever Capital Affiliate League team qualify for the CAL Championships,
But most of all, you people got really fucking fit, and we couldn’t be prouder.
You gained new skills. When we challenged you to master double-unders last month, you practiced before class, after class and on the sidewalk outside of class. And while your DUs remain a work in progress, you’ve impressed us with your resolve to fight through them in workouts, even if it meant finishing last.
You learned how to move better. When we added Yoga to the schedule, we were astounded by how many of you became regulars in order to work on your flexibility and range of motion. Even more of you became fixtures at Open Gym this summer, coming in to the gym on Sunday afternoons to work on technique.
You got strong. Improvements in technique led to major strength gains this summer–you people laid absolute waste to past PRs across practically every lift. Your bodyweight strength improved too; a number of you weaned yourself off pull-up bands, while others transitioned from scaled handstand push-ups on a box to doing them as prescribed on the wall.
You got good at CrossFit. We hit the metcons hard this summer, and you have thrived. You learned how to push yourself outside your comfort zone and discovered that though your brain often insists otherwise, it won’t, in fact, kill you. You can do bigger sets of wallballs, faster box jumps and more burpees. And while a 15 minute AMRAP will still put you on your ass, it’s only because you’re going faster now. Not surprisingly, form has followed function–as your performance improved this summer, so did your physique.
You committed to excellence. You executed even the simplest movements with an increasing level of virtuosity, and this–far more than skills, strength or conditioning–is your greatest achievement this summer. There is nothing glamorous about a performing a technically perfect air squat; nothing sexy about full range-of-motion push-ups–but by doing the common uncommonly well, you worked toward the kind of mastery that eludes those who rush past the basics (if you had the chance to watch the Hierarchy CAL team compete against other affiliates this summer, you might understand what I mean).
Congrats guys, time to celebrate!
As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups
*Score = number of pull-ups completed for each round
After 5 weeks of regular season competition, Team Hierarchy has qualified for the CAL Summer League Championships!
The Championship Tournament for the 2014 Summer Season will take place this Saturday, August 23rd at CrossFit Impavidus. The tournament will start at 8:00am, and will see the DMV’s top teams compete head-to-head, double-elimination style.
There will be vendors on site, a DJ, food, and some the best athletes in the area we know! Come out and show your support for Team CFH!
21660 Red Rum Dr #133
Ashburn, VA 20147
Front Squat: 2, 2, 2, 2, 2
10 -1, 1-10:
Front Squats (185/135#)
Floor Press: 3 x Max Reps @ Bodyweight
12 min AMRAP:
3 Wall Walks
10 Med Ball Situps (20/14#)
Snatch: Burgerner Warm Up
30 Snatches (135/95#)
Deadlift: 15 minutes to establish a 1RM
*400m Run after each set
15 minutes of open skill work. Pick one movement you’re weak at and get to work. Coaches will assist with form/technique.
Buy-in: 20 Burpees
Buy-out: 20 Burpees
15 minutes to establish heaviest S2OH complex:
1 Push Press + 1 Push Jerk + 1 Split Jerk
30 Jerks (135/95#)
30 Power Cleans