Tuesday, November 26, 2013

The 7am and 7:30pm classes are cancelled today.  Sorry for the inconvenience, but track night is still on at 7pm!


Theraband external rotation
10 Dislocates
2x Bottom of Overhead Squat, hold 30 seconds
10 T-push ups


Jog 400 meters
10 Good mornings
5 Behind the neck press
5 Pause front squat
5 Jerks
5 Hang clean (above the knee)


EMOM for 5 minutes:
2 Hang Cleans + 1 Jerk

Notes: We will spend 10 minutes warming up and finding a heavy working weight for this complex. Try for 80-85% of your 1RM



Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
30 Snatches 75/45/33# (any style)
30 Burpees
30 Snatches 135/75/55# (any style)
20 Burpees
30 Snatches 165/100/75# (any style)
10 burpees
AMRAP of Snatches 210/120/100# (any style)

Notes: This was the first workout from the CrossFit Games Open last year. To do this work out as prescribed, set a target 6” above your reach to touch with both hands for each burpee rep.

Cool down:

Row easy 500 meters
15 Hip extensions
10 Wall extensions


Ahhh, ’tis the season, the holidays are upon us again!   I used to greet this time of year with a certain level of anxiety and resistance, especially if I was traveling.  Food selection, training frequency, sleep patterns all get whacky and it would stress me out!  I’ve learned to appreciate these temporary “pauses” in the daily “grinds” and routines and instead am more relaxed and present.  I look forward to experiencing some “real winter”, running in the cold, cooking with family and doing a lot of relaxing.  Happy Thanksgiving everyone!

We’re all busy, especially this time of year.  HERE is a great read on how some of the most successful people in the world (ie crazy busy people) make fitness a top priority.  No excuses!

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