Press 5 X 3
GHD Sit Ups 3 X 15
Dead Hang Pull 3 X Max Reps
Then.
500m Row ( 10 Burpees every 20 strokes)
10 KB One Arm Snatch (Rt.) 53#/35#
10 KB One Arm Snatch (LT.)
20 Box Jumps 24"/20"
3 times.
Post loads and time.
Coaching Tips: The first workout has no time element involved. Take as long as you need to get as good a number as possible. By number, I mean, weight used. If you can only do one dead hang (no kip) pull up, than that will be your max for the day. If you scale by using a band for assistance in your pull up, use a lighter band to help you perform that pull up with less help. The second workout has us doing something taken from CrossFit Endurance. When rowing, count your strokes, because every 20th stroke you must get off the rower and do 10 burpees. Make your strokes be as efficient as possible.
Take a look at these two pictures. Rebecca's positioning in the second picture is different than in the first picture. As she was fatiguing, her power position was being compromised for the sake of just completing the rep. However, her increased state of fatigue could clearly be pointed out by her inefficiency of movement. The less efficient she moved, the more fatigued she got. A simple verbal que got her body moving much better, and finishing the workout much faster.
So not only did Rebecca whine and whimper through today’s workout, but she gets caught compromising form again? ;p
5:15am
Diana 93# PR/14/17:23 Rx
Michelle Z. 63#/3/23:12 Rx
Eric 85#/4/15:15 2X
Sara 67# PR/2/24:40 Rx
Rose 63#/3/29:45
Scotty 175#/17/20:07 Rx
Steve-O 125#/12/19:21 Rx
Justin D. 140#/23/21:45 Rx
Newman 140#/16/14:44 Rx
Paul 130#/11/16:42 Rx
8am
Teshina 95#PR/10/18:51Rx 44#
Monica 73#PR/8/21:55
Chris A. 105#PR/13/21:07
Chad 105#/18/23:45
9am
Justin B. 130#PR/10/19:46Rx
Tiffany 70#/14/29:08
Rebecca 88#/12/19:42Rx
Alex 73#/3/21:11Rx
Tina 65#/1/22:05
Mark 115#/5/28:13
Jon B. 125#/10/17:34Rx
Robert 135#/13/24:22Rx
Hi Paul…I was only able to do 2 pull ups with the green band instead of 3…Thanks!
I’m in desperate need of some new shoes. I think the ones I run in are older than at least one of my kids (maybe two of them now that I think about it). I’ve seem some pretty good looking kicks around the gym lately. Any suggestions?
10:15am
Tony A. 185# PR/14/18:17 Rx
Lisa 70#/12/19:17 Rx
Dano 115#/5/21:42 Rx
Shawn 105#/11/20:55 Rx
Amy 60#/1/24:44
Anni 78#/8/18:45 Rx
Yvette 78# PR/4/232:09 Rx
Brandon 115#/7/24:10
Briley 78#/5/21:55 Rx
Phil,
It’s always best to do some research concerning athletic shoes. One thing I have found is what fits one person style and comfort in athletic shoes, doesn’t work so well for another person. Try on as many pairs of shoes you can and don’t skimp on price. You’ll always get what you pay for. As you know, I have gone the minamilist route when it come to running or performance footwear. From the 5 fingers to the Inov8’s. I’ve got to say, the Inov8’s are the best for running and CrossFitting. I don’t get the burning of my arches when I do burpees or O-lift in workouts. No going from lifting shoes back to running shoes back to lifting, in a single workout. Try them. I give them a big thumbs up. I have 3 pair. 2 in rotation and 1 for rope climbing. I don’t care if they get ruined. Good luck.
5pm
Josh 110#/22/22:54Rx
Mike 120#/13/19:33Rx
Jessica 68#/10/28:25Rx
Sonya 43#/3/28:03
Rob 95#/11/25:53
Claire 78#/1/25:30Rx
Audrey 73#/6/29:15
Jarodd 130#/6/20:25Rx
6:00pm
Julia 80#/9/22:36Rx
Tina R. 45#/4/34:06
Pam 63#/4/26:58
Emily 73/3/20:50Rx
Sloane 68#PR/4/20:51Rx
Kim 68#PR/3/26:38
Inov8’s are so comfortable and perform great. Plus, they don’t get quite as disgustingly stinky as 5-fingers.
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