So it begins…

Wednesday 3/6/13

Friday Night Lights @ 5pm this week at MDR

EIE Challenge Tip of the Day 10: Remember that “Paleo” is not a cookie cutter diet and each person must align the way they eat with their goals. Everyone benefits from generally eating cleaner and avoiding processed foods and sugar but the needs of an advanced athlete working under heavy volume on a weekly basis and and someone trying to lose weight are vastly different. ALWAYS keep researching and learning about what works for people in different situations and try to align the way you eat with how you want to look, feel, and perform.


Overhead Band Distraction
Cat Stretch
Thoracic Spine Smash
Samson Stretch
Foam Roll as needed

Classic Programming

5 x 3 Push Press – heaviest possible, rest 60 seconds.

Notes: Try to go heavy for all 5 sets to challenge and build pressing strength

15 minute AMRAP:
20 Jumping Lunges
14 Dumbbell Snatches
10 Pull Ups
5 Push Ups

Notes: The dumbbell snatch is meant to be heavy enough where hip extension is necesary to move the weight efficiently. Alternate 7 reps for each arm.

Advanced Programming

7 x 1 Hi Hang Clean + 1 Push Jerk – Rest 60 sec.

Notes: Maintain a challenging weight for five sets that can be moved with good technique. If the lifts feel good, go up in weight on the last two sets to something more maximal for the movement.

5 rounds for total working time of:

32 Jumping Lunges
16 KB Snatch @ 24/16kg (8 each arm, any order)?
12 Pullups (Chest to bar if possible)
Rest 1:30 between rounds

-20 minute cap-

Athlete’s Choice!


So today at 5pm, the first Open workout is released and thus the 2013 CrossFit Games season is commenced. Each year is full of controversy, crazy workouts, and amazing performances. This will be your one time each week to come in and truly “Go There”, as Zeb is fond of saying. If ever you feel like you do a workout below absolute maximum output, I assure that being cheered at by a large group of fellow gym members will push you to that point and beyond your previously defined limits. This, more than any other reason, is why everyone should participate. Ideally, most of you can make it to Friday Night Lights which will be held at Marina Del Rey starting at 5pm on Friday. Heats will run into the evening and the atmosphere is expected to raucous and inspiring. Our goal is to send a team to Regionals again but the more immediate and important goal is to get every member who does these worldwide workouts to leave nothing on the table and see where they stand among everyone else out there in the land of CrossFit.

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