Beginning of the end….

Tuesday, July 10, 2012

Warm-up/Mobility:
Row 500 meters or Jog 400 meters
Hip mobility on box, 1 minute
Rack mobility, 1 minute each

Strength:
Back squat 3-3-1-1-1 reps at 90,95,100,105,105 percentages of your 3 Rep Max (DO THE MATH!!)

Notes: Rest about 2 minutes between sets.  These percentages are for the more advanced athletes.  For the newer athletes, use your previous back squat weights as your primary guideline and try to go slightly heavier than last week.

Conditioning:
4 rounds for rounds and reps of the 4 minute dual effort of:
2 minute AMRAP of :
20 Jumping Lunges
10 Hand release Push-ups
10 Pull-ups

2 minutes to complete:
1 Max Effort Unbroken set of Front Squats @ 70% of your 1 Rep Max

Notes: The athlete may begin the front squat sets at any point in the 2 minutes.  If the set only takes 30 seconds, then the rest of the 2 minutes is rest.  The set is over when the BB returns to the floor.

Cool down:
2x:
10 Wall extensions
Reverse plank, 30 seconds
Pigeon, 60 seconds 

IMG_3222
Hittin’ the trail….

I’m always intrigued as to how people find their way into our door.  I bet that for most of you, it was word of mouth somehow. It seems that everyone knows someone that does crossfit and thanks to Reebok, ESPN, the Games, the thousands of boxes that have popped up, social networking, etc….crossfit is the thing that everyone wants to try.  Before all of that, there was crossfit.com and the obscure video on youtube that would sprout up.  It was one such video, the now famous “Nasty Girls” video that gave me my first glimpse into what this crazy thing called crossfit looked like.  It was one of the most exciting things I had seen and I was hooked immediately.  What did it for you?  Was it something you heard?  Something you saw?  A dare? How did you know you were hooked?  Post to comments and enjoy a little bit of my personal nostalgia…..

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