End of the Month

Friday, January 31, 2014


Hip Extension w/band

Warm Up:

2 Rounds:

10 Wall Squats
20 PVC Dislocates
10 Jumping Lunges (alt)
15 Hollow Rocks

Classic Strength

4 Rounds:

8 Back Squat, quick up and down with no pause every set
15 Pushups

Notes:  For the back squats, you can use around 80% of your 1rm, if you don’t know, adjust the weight up or down as needed to maintain the protocol.  For the pushups, prioritize a tight midline and full ROM, so scale to an incline if needed.

Advanced Strength:

4 Rounds:

8 Back Squats @80%, quick up and down with no pause every set
30 sec. ME Deficit HSPU (6/4? )

Classic Conditioning

3 Rounds:

400m Run
15 Thrusters (95/65)
10 Chest to Bar Pullups

-20 min cap-

Notes:  For the C2B pullups, scale to try and touch your chest to the bar.  Even if this means jumping or using a band when you normally don’t have to use one.

Advanced Conditioning

400m Run
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Run 

-20 min cap-

Notes:  Only one bar may be used. Stage all plates needed for weight changes before beginning.

Cool Down:

Couch Stretch, 2 min
Calf Stretch, 2 min
40 PVC Dislocates

I hope everyone took the advice from the coaches to try something new this week with either a specialty class or a different time slot for your classes.  If you did not, continue to try and plan a track or swim night and yoga.  I saw a few groups made it out for track night and I heard they had one hell of a workout.  Constantly changing your routine makes things more interesting and, when it comes to exercise, makes you a more well rounded athlete.

For those of you that are gearing up for the CrossFit Open, take a look at the ticker on the right side of the page that has the CrossFit Games countdown.  I get a little nervous when I see it but it also is a reminded that I have 4 weeks to work on my conditioning and clean up any technique issues I have been having.

 You may not be able to make huge gains, strength wise, in 28 days, but by continuing to eat a clean diet, showing up to the box, supporting your peers, and working your ass off you will see amazing gains in many different areas. 

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