Use Those Hips!

Saturday, April 7, 2012

Triceps mash, 2 minutes per arm
Pigeon, box or floor, 2 minutes per leg

Warm Up:
10 Front Squats
10 Push Presses
10 Thrusters

Load Up!

Thruster 3-3-3-3-3-3-3

Lightning Round! (Totally Optional)
One time through
30 Thrusters (95/65#)
400 meter sprint

Cool down:
Quad on Wall, 1 minute per leg
Samson Stretch, 1 minute per leg
Go to the beach!

Who’s the BARBARIAN?! . . .

In heavy thrusters, you must explode at the top of the squat while violently heaving the bar off your shoulders to drive the weight upwards.

  Be aggressive in body and mind!


A lot of you have put down goals for the ‘What Are You Training For?’ Board.  Let’s hear what they are, why you chose them, and how you plan to achieve them.  Here are mine:

By July 1st, 2012 I will have a solid and fluid sub 2:45 minute 800 meter run, and a strong, decisive 165 lbs Strict Press.

I chose these because running is my greatest weakness, and I know from experience that attacking my 800 meter run in both sprint and repeat form is the only way I can erase my CrossFit miseries forever.  Sub 2:45 is a stepping stone, short term goal on the way to a sub 2:30 sprint and sub 3 minute repeats, which are my true long term goals.

Although I am powerful for my weight, I am lacking in absolute strength, especially the press.


I will utilize Westside Barbell methods in conjuction with regular attendance of Track nights, while scaling back the volume of regular WODs somewhat, to achieve these ends.

Let’s hear yours my dear PCF athletes!

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