Make it your own.

Tuesday, January 31, 2012

Spend 2 minutes on each:
Tricep mash
Bottom of squat

25 Handstand shoulder taps
5-4-3-2-1 reps:
Front squat
Strict toes to bar
Perform 15 double unders after each round
25 Handstand shoulder taps

Practice the split clean

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
*No racks 🙂

Cool down:
Tabata Ghd Back extension hold 


Jay.  All smiles all the time.

There have been times in my crossfit journey when what I wanted out of the program and my training was very specific.  I wanted to be stronger or faster.

There were times when I was focused on competing. There were the times when I just wanted to maintain a level of fitness while rehabbing an injury.

 Then there are the times when I don’t care about time at all, or load, or rounds, and I just want to have fun.  I have gone through olympic lifting phases, strength phases, gymnastic phases, and high volume training phases.  That’s the beauty of it all.  Whatever mood I’m in, there will always be a way to express it. Depending on what you want out of today, this could be a lung busting sprint of a metcon, or a heavy grind.

 Go heavy or go for speed? Absolutely.

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