WOD
Saturdays Volume Squat Discount!
I heard about Rich Froning and Dan Bailey doing this workout years ago (with more weight) in between some other events, like a bunch of repeat 2k rows, an Open workout for video, and then some other thing at night. Mayhem amount of volume. Enjoy the leggies!
The Workout:
Teams of 2 For Time:
Front Squats:
3 Rounds of:
5 at 75/55
5 at 115/75
5 at 155/105
5 at 195/140
5 at 235/170
yeah 75 total weighted squats!
You are trying to go fast, get a buddy, agree upon the weights, and LOAD and GO! Crush it you guys!
Fridays Drag Races!
What’s a drag race? It’s where you go as fast as you can through a bit of tough work, then rest a little while, and then repeat it again later to hopefully go as fast or faster than before. Typically the fatigue will not allow you to do so however 🙂
The Workout:
Deadlift/Row Drag Races:
12 Deads, 300m Row, rest a bit after
5 rounds, each for time.
This allows each person to challenge their deadlift load, and their rowing speed without the logistical consideration of lacking rowers, or anything like that. It’s hard to smash the rower HARD after a good set of deads. Come find out first hand just how difficult it is! HA 🙂
One of my favorite workouts!
Lynne is so cool! You get to rest. You get to try really hard. You get sore pecs! You get better at Pull-ups. You get to test your might. And you can eat while you do the workout!!!
The Workout
“Lynne”
5 rounds for max reps of:
Bench press at bodyweight/.7x bodyweight
Pull ups
The pull-ups should be done immediately following the bench presses. THEN the resting should take place. The rest can seriously be like 5 minutes. I know it’s forever, but the quest is to maximize the reps done per set. As for the pull-ups, if you’re wicked at pull-ups, then strict ones can be performed. But if we’re learning or re-learning how to kip and get that pattern sorted out, then those should be done. Example: I’m good for about two strict pull-ups, I should do kipping ones. Aaron is good for about 40 kipping pull-ups, he should do strict ones. And if you’ve got more strict ones than kipping, we’ve got to kip and get that to be reversed. LOTSA REPS.
Yeeesh. Wednesday looks like it might work.
Here’s a great example of ELITE PROGRAMMING. This is really a tough deal guys! Can you make doubles? If so, great, can you make a few hundred rapidly? Can you squat clean? If so can you take a damn decent load for 40 some reps?! Yeesh. The Clean needs to be a “missable” weight, like heavy enough, so that if you straight up mess it up, you’ll miss the lift, and have to pick it back up and try again. That’s a tough place to be, which is so good!! Be excited for the coaching, the scaling, and the fitness!! Fear not, we have shoulder-safe options, and all that good stuff!!
The Workout:
6 Rounds for Time of:
35 Double Unders
7 Hang Squat Cleans 135/95
Tuesday! Preparation Situation!
It’s almost like maybe we’ll be doing Thrusters again soon… Time is nigh to perfect the movement so it can be performed fast and seamlessly under fatigue 🙂
Remember guys, we have class at 5:00pm and 6:00pm tonight, Jeremy is leading the charge, and he’s ready to rock.
The Workout:
Thruster Max 5
I know I know, it seems like not a workout. Try this: do it. Give it your all, as much weight as you can muster, for the 5 reps. Then add 2.5’s a side for 5 pounds up. Then give that a real go, you’ll at least make 2-3 reps on it. That’s awesome, you’ve missed a 5 rep max, but you’ve lifted well, and heavy and truly found your limit. THEN, the next couple days, ask your legs how they’re doing. Ask your shoulders and upper back how they’re doing. If they’re sore a bit, or feel tired and worked, MISSION ACCOMPLISHED. If they’re not, let’s rejoice in your legs being indomitable and super flexy. Way to be 🙂
Monday! Week 2, here we go!
Guys! Great week 1. Thanks for hanging tough with me, I know it’s huge changes, but each week will being a slough of tough new workouts and combinations meant only to dramatically improve your fitness. I humbly ask for your trust. And paradoxically, I’m gonna brag to you guys for a second: I’ve been doing this job for 18 years now (over 10,500 personal training sessions, and over 21,000 CrossFit Classes). Unlike most fitness peeps, I’ve really only been doing this job (no second job where I make my real money, and this is my “passion job” I do for free), I’ve worked 300+ weekend seminars for CrossFit HQ during the last 13 years (legitimately travelled the world, seen the best gyms, coaches and athletes). I’ve been to the CrossFit Games as a Judge for 12 years (being paid to watch movement at the fastest pace and under the most exacting conditions on the planet). All this is distilled down into what I teach your coaches, and what I teach you when I get the chance to coach you guys. I want to have a powerful impact, it’s what makes me happy 🙂 I don’t want to have you have shitty results, I want you to become fitter than you’ve ever been ever, and in that report to your family, friends, and people you meet on the street who remark on how fit you look that you’ve got “the guy” and that they should join you.
The Workout:
“Isabel”
For time:
30 snatches 135/95
There certainly will be time for extra “games” in the “cool-down” period for this session. Be excited for those 🙂