In November, we will continue to focus on getting stronger, pushing our mental threshold and drilling technique with accessory and skill work. We will finish our Wendler cycles for press and front squat- so be ready to establish new singles for these lifts in the beginning of December.
November also brings an opportunity to establish new heavy singles for our deadlift and jerk. Last month, we filmed three progression videos with our in house Olympic Lifting coach, Rick Bucinell, to help our athletes learn the jerk. We will continue with these progression videos in November to help our athletes become more confident and comfortable with weight overhead.
We will continue to improve mobility and stability- both key components of a safe and effective fitness program. We’ll work on weighted pull-ups, using a scaling of ring rows and/or strict pull ups to build upper body strength; we’ll use the hip circle band and lateral movement to wake up and activate our glute muscles; we’ll run until the weather turns too cold and forces us indoors, and; we'll add another odd object stations day.
November brings on new physical and mental challenges for us through new hero and named WODs, which include:
Three Wise Men on November 11th: After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remained on active duty in the United States Marine Corps.White on November 19th: U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Kelly on November 26: Five rounds for time of running 400 meters, 30 box jumps, and 30 wall balls.
Lastly, let's continue to challenge ourselves with new skills, new rep schemes, and crushing our weaknesses and goals!
-- Coaches Kelli & Sally
