Clean up.

Tuesday, July 3, 2012

We will have Open Gym from 9-noon on the Fourth of July!

Mobility/Warm-up:
100 Single skips
Hip prep as needed
Tricep mash, 1 minute each

Strength:
Back squat 5-3-2-2 reps at 80%, 90%,95% and 100% of your 3 Rep Max- DO THE MATH!

Workout of the day:
4 rounds for time of:
5 Muscle-ups
10 Front squat (135/95)
30 Double unders

Don’t have a muscle-up?  Try this. Click HERE.

Cool down:
Jog 200 meters
Calf stretch, 1 minute each
Pigeon, 90 seconds per side

IMG_4222
Worse than burpees?  7am burpees.

I remember early in my crossfit career when I was learning to squat clean for the first time.  It was horrendous.  My wrists ached which greatly prohibited my rack position, the bar would swing out in front of my body and I would literally jump a foot forward to catch the bar.  This of course was supremely frustrating and I thought “I’m just not built to do this”.  Over time my “situation” with the squat clean improved…..slowly.  I stretched my wrists everyday in hopes that one day I would be able to hold the bar comfortably the way it should be. And over time, it did.  I watched a million videos and tried to mimic what I saw. And over time I started to move better.  I watched video of myself and even with the pressure to perform in front of the camera….I was a disaster.  “I really am not built to do this!”  I guess the point is this, I know what’s it like.  I’ve been there with a shitty rack position, attempting weights I had no business trying, feeling defeated in workouts before the clock even started and utterly fed up with my lack of making any strength gains ( I didn’t squat clean anything over 65 pounds for a good year).  If you come in enough, “try, fail, and repeat” enough, stay the course long enough, magic does happen.

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