05/13/2016 Don’t Miss Luc’s Run Tomorrow!

GAZA Fundraiser this Sunday 1/24 12p-5p!  Live Like Luc!  Join us to honor Major Lucas "Gaza" Gruenther with a team style CF Hero workout.  All proceeds will benefit the Maj. Lucas Gruenther Legacy Foundation.

Don’t miss Luc’s Run this Saturday in Tuolumne!!  Come celebrate our beloved local hero and contribute once again to his scholarship foundation.
Luc’s Run is held annually each spring in historic Tuolumne, CA. In addition to the local race, the option for a virtual run is offered where hundreds of enthusiasts from around the world walk and run in support of Luc’s legacy. All proceeds go to the Major Lucas Gruenther Legacy Foundation.
The purpose of the Major Lucas Gruenther Legacy Foundation is to bestow scholarships to Americans for the advancement of educational goals and self development thereby strengthening and benefiting the community at large through individual enhancement.

If you would still like to register for the local run, they will be accepting in-person registrations tonight (May 13) from 5:00-7:30 pm downstairs at the Black Oak Casino Hotel. We will also accept registrations on Saturday at the race site from 7:00-8:00 am. Registration on Saturday must close at 8 am so we can prepare our timing system for the start of the race. Registration Friday evening is highly encouraged. We will do our best to provide your requested shirt size, but we cannot make any guarantees.

Cost: 2-Mile and 10K – $45, Kids Run 1K – $20

See you Saturday!

WOD:

5 Clean and Jerk (185/125lbs)
10 K2E + T2B
5 Rounds

Beyond Rxd and Rxd: The Clean and Jerk weight is set to moderately heavy – heavy. Some people may be able to do all 5 unbroken, but the majority of athletes will need to break it up. The Clean can be either Power or Squat. The Jerk can be a Push Jerk or Split Jerk.

For 1 rep of the Knees to Elbow + Toes to Bar, you perform 1 rep of each movement.  You can do them however you’d like— string them together, one at a time, etc. The Kip required for the two different movements are slightly different, which makes this combo a little awkward. But you’re going to love it. It is an awesome stimulus!

Getting all 20 reps (10 double reps) unbroken may be possible for the first few rounds, but then you might need to break them up after that.  If you are having to do it in sets of 1 or 2, think about either scaling down the reps per round to 8 (16 total), or perform 10 Lying Knees to Bar + Lying Toes to Bar (done the same way).

Fitness: Since it is only 5 reps, a total of 25 reps, go pretty heavy today, safety dependent of course!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s