Weekend Warriors

Wednesday, May 29, 2013

Mobility

15 Hip Extensions
Fire Hydrants
Banded Rack Stretch
Gristle/Groiner
Samson Stretch

Classic Strength: 

5 x 3  Front Squats – heavy but as deep as possible

AdvancedStrength: 

5 x 1 1&1/4 Front Squat – heaviest possible – rest 90 seconds

Classic Conditioning: 

 3 Rounds for time:

Run 400m
20 Ring Rows  
7 Power Clean & Jerks 155/105#

 – 15 minute cap – 

 Notes: For the ring rows, try to maintain a tight hollow and control the descent of the row in order to gain as much strength work as possible. Do not rush through the reps and take as much body weight as possible. 

Advanced Conditioning:

 3 rounds for time:

 Run 400m
3 Rope Climbs
7  Power Clean & Jerks 205/135#

 – 15 minute cap –

Cool Down

Calf Stretch
Pigeon
Active Hang

The GODDESS of Victory! (Nike)

If you guys have any opportunity at all this weekend to make it to either the Femme Royale at Valley CrossFit or the co-ed team competition at Dogtown CrossFit, get out there! There will be a lot of first time competitors and I know they would love to be cheered on. Many of these teams have been anxiously practicing the workouts and strategizing. My only advice is to go out there and have fun! You will inevitably push yourself and get a good day of training in, so you might as well enjoy the atmosphere and the pure silliness of this whole competitive exercise thing while you’re at it. I know without a doubt, each team will represent PCF spectacularly (except Suver and Lara)!