Out of Style

Thursday, March 28, 2013

Many athletes may take a rest day here to come in guns blazing for Friday Night Lights!

EIEC Tip of the Day:  Momentum! If you’ve been going strong until now, it should actually feel ‘easier’ to keep going strong.  You feel great throughout the day.  You’re not hungry, but not full.  Your energy levels are steady and you are mentally alert.  You are light on your feet, but able to move stupid heavy weight.  It’s like, How could I have lived any other way?  If this is how you feel, hold on to it and ride it out.  If not take comfort in the fact that many before you HAVE and you will be there soon.

Warm up/Mobility:

Row 500
Olympic Wall Squat 2 minutes
Keg Drill, close grip
Banded Hip extension

Classic Strength:

5 x 3 High Bar Back Squat

Rest no more than 2 to 3 minutes between sets

     Notes: Work up to a heavy set of 3 before your first ‘true’ set.  If you do not know what is heavy for you, increase the load each round.  If you do know, go heavier than last week!  This should be heavy enough that you need to take a second at the top of each rep to ensure good depth and form!

 Classic Conditioning:

AMRAP 12 minutes of
20 Cal Row
12 Push presses (95/65)
20 Walking Lunges

Advanced Strength:

High Bar Back Squat, rest 2 to 3 minutes between sets
1X5 @ 80%
2X3 @ 85%
3X1 @ 90%

Conditioning, 15 minute total cap:

Row 20 calories (or Run 200 meters)
12 Push Presses, 155/105/75
20 Walking Lunges
Row 40 calories (or Run 400 meters)
9 Push Presses
40 Walking Lunges
Row 60 Calories (or Run 800 meters)
6 Push Presses
60 Walking lunges

Cool Down:

Couch stretch, 1 minute each
Active bar hang, 1 minute cumulative
Sampson Stretch, 30 seconds each



Come at me, bro. 

The EIEC tip WAS my blog post.  Momentum is huge in CrossFit, especially diet.  Have you noticed that the 1st rep of any given WOD is the hardest?  Or that a WOD actually gets easier or smoother as you get into it?  Imagine pushing a stalled car.  At first, it takes a lot of force and the car is going nowhere.  Keep pushing and the car gains speed.  As it gains speed, you have to push less.  As it gets faster, you push even less.  So it is with CrossFit and nutrition.  When you’re ‘in it’ life is great and you can’t imagine living any other way.  Anyone have this going on right now?  Or if you have done a nutrition challenge before and have felt this way in the past, please do tell your tale in comments.


 OTHERWISE, if you’re bored please use one or more of the bottom words in a sentence. 

’18 Obsolete Words which should have never gone out of style’ by deathandtaxesmag.com

Here are a few of mine:

Groak: To silently watch someone while they are eating, hoping to be invited to join them.  I groak my friends on an hourly basis.  Give me a YEAH! in comments if I’ve ever done this to you. 

Resistentialism: The seemingly spiteful behavior shown by inanimate objects.  I am anxious about the resistentialism of the barbell during 13.4.

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