Tuesday, October 15, 2013

Track Night cancelled due to an event at the school!


10 Inchworms
Monster walks
10 Good mornings
10 Behind the neck push press
10 Back squats

Classic Strength:

Back Squat 5×5

Notes:  Take a few warm up sets and find a challenging weight to maintain across all 5 sets.  Focus on speed out of the bottom and keep the chest tall!  Rest as needed between sets.

Advanced Strength:

Back Squat: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% – rest as needed.


12 minute AMRAP of:
20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 Hollow Rocks
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Pushups

Notes:  Set up a pushup variation that you can perform at least 15 perfect reps with in your warmup!

Cool down:

Jog 400 meters
Samson stretch
Keg drill, 2 minutes

A lot of great hair in this photo.

This week starts a new group of On-Rampers!  If you see someone that looks a little lost, introduce yourself, welcome them to the party and reassure them we’ve all been there:)

While group training is highly effective, not to mention fun, while inspiring camaraderie amongst friendly competition, it might not be everybody’s “jam”.  I am still amazed when someone tells me “crossfit” isn’t for them to which my reply is usually a snarky,  “So, you don’t think moving and training to be efficient at the very things your body was built to do is your thing?  Being healthy and fit isn’t your jam?”  Of course that’s not what they really meant.  Being in a group of athletes is intense and intimidating for a lot of people, even other athletes!  And this intimidation factor is a biggie for a lot of people.  Working privately with a coach is one of the best places to start and one of the fastest roads to success.  It also happens to be something experienced and elite level athletes utilize in their athletic pursuits.  (Remember the needs of our “pros” versus our average “Joe’s” don’t vary in kind, only degree)  If you or someone you know is interested in private coaching, shoot us an email or talk to a coach!


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